Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 150 g | Sweet · Heating |
 Red lentils, rinsed until clear | 180 g | Sweet, Astringent · Cooling |
 Carrots, peeled and finely diced | 280 g | Sweet, Bitter · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Ghee, for the pot | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 850 ml (about 3 1/2 cups) freshly boiled water for Weeknight Carrot Masoor Oat Pot, reserving about 60 ml to correct the final consistency.
- Simmer the red lentils and carrots with grated ginger. Maintain moderate heat for 13–15 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in oats once the roots begin to soften. Keep the pan over medium-low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cook until creamy, season, and finish with ghee. Maintain gentle medium heat for 17–19 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- For Weeknight Carrot Masoor Oat Pot, at minute 18, scrape the base with a flat spoon and rotate the pot; add 30 ml hot water only if the grains begin to catch.
- Rest Weeknight Carrot Masoor Oat Pot 5 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)
Weeknight Carrot Masoor Oat Pot is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Carrot Masoor Oat Pot
| Nutrient | Per 100g | Per Serving (1 serving (372g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 371 kcal |
| Protein | 4.4 g | 16.4 g |
| Total Carbohydrates | 16.3 g | 60.8 g |
| Dietary Fiber | 2.9 g | 10.6 g |
| Total Sugars | 1.0 g | 3.7 g |
| Total Fat | 2.1 g | 7.8 g |
| Calcium | 19.2 mg | 71.3 mg |
| Iron | 1.38 mg | 5.15 mg |
| Magnesium | 24.1 mg | 89.7 mg |
| Phosphorus | 83.6 mg | 311.4 mg |
| Potassium | 180 mg | 669 mg |
| Sodium | 121 mg | 450 mg |
| Zinc | 0.85 mg | 3.18 mg |
| Copper | 0.21 mg | 0.79 mg |
| Manganese | 0.24 mg | 0.88 mg |
| Selenium | 2.9 µg | 10.9 µg |
| Vitamin C | 1.3 mg | 5.0 mg |
| Vitamin A (RAE) | 167.0 µg | 621.6 µg |
| Vitamin E | 0.20 mg | 0.76 mg |
| Vitamin K | 2.8 µg | 10.4 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.48 mg | 1.80 mg |
| Vitamin B6 | 0.09 mg | 0.32 mg |
| Folate (DFE) | 31.5 µg | 117.3 µg |
| Choline | 6.1 mg | 22.8 mg |
