Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 150 g | Sweet · Heating |
 Red lentils, rinsed until clear | 175 g | Sweet, Astringent · Cooling |
 Carrots, peeled and cut into small cubes | 280 g | Sweet, Bitter · Heating |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1150 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Tridoshic Oat Masoor Carrot Bowl never loses its simmer.
- Cook the red lentils and carrot cubes until the roots become tender. Maintain gentle medium heat for 20–22 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in the rolled oats and coriander and simmer until the broth turns creamy. Aim for an even 3–4 mm thickness; repair cracks before the piece reaches the hot surface.
- For Tridoshic Oat Masoor Carrot Bowl, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season the bowl, remove it from direct heat, and add ghee before serving. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Oat Masoor Carrot Bowl 7 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Tridoshic Oat Masoor Carrot Bowl uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Oat Masoor Carrot Bowl
| Nutrient | Per 100g | Per Serving (1 serving (445g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 368 kcal |
| Protein | 3.6 g | 16.2 g |
| Total Carbohydrates | 13.6 g | 60.4 g |
| Dietary Fiber | 2.5 g | 11.0 g |
| Total Sugars | 0.8 g | 3.7 g |
| Total Fat | 1.8 g | 8.0 g |
| Calcium | 18.3 mg | 81.5 mg |
| Iron | 1.18 mg | 5.24 mg |
| Magnesium | 20.9 mg | 93.0 mg |
| Phosphorus | 70.1 mg | 312.1 mg |
| Potassium | 150 mg | 668 mg |
| Sodium | 102 mg | 453 mg |
| Zinc | 0.72 mg | 3.20 mg |
| Copper | 0.18 mg | 0.79 mg |
| Manganese | 0.20 mg | 0.87 mg |
| Selenium | 2.5 µg | 11.2 µg |
| Vitamin C | 1.2 mg | 5.1 mg |
| Vitamin A (RAE) | 139.6 µg | 621.5 µg |
| Vitamin E | 0.17 mg | 0.75 mg |
| Vitamin K | 2.3 µg | 10.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.79 mg |
| Vitamin B6 | 0.07 mg | 0.31 mg |
| Folate (DFE) | 25.7 µg | 114.6 µg |
| Choline | 5.0 mg | 22.3 mg |
