Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Carrots, peeled and finely diced | 280 g | Sweet, Bitter · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 850 ml (about 3 1/2 cups) hot water before starting Weeknight Carrot Mung Amaranth; keep one small ladle in reserve in case the base tightens early.
- Give the mung a brief simmer before adding amaranth. Maintain steady low heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add carrots and cumin and cook until the tiny grains thicken. Maintain moderate heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Season, fold in ghee, and loosen if necessary. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Carrot Mung Amaranth 4 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 Mung Amaranth 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 Mung Amaranth
| Nutrient | Per 100g | Per Serving (1 serving (379g)) |
|---|---|---|
| Energy (Calories) | 105 kcal | 397 kcal |
| Protein | 4.5 g | 17.2 g |
| Total Carbohydrates | 17.1 g | 64.9 g |
| Dietary Fiber | 3.2 g | 12.0 g |
| Total Sugars | 1.8 g | 6.8 g |
| Total Fat | 2.3 g | 8.9 g |
| Calcium | 45.8 mg | 173.8 mg |
| Iron | 1.99 mg | 7.54 mg |
| Magnesium | 56.6 mg | 214.7 mg |
| Phosphorus | 120.3 mg | 456.2 mg |
| Potassium | 263 mg | 999 mg |
| Sodium | 120 mg | 455 mg |
| Zinc | 0.73 mg | 2.76 mg |
| Copper | 0.19 mg | 0.70 mg |
| Manganese | 0.59 mg | 2.22 mg |
| Selenium | 3.4 µg | 12.8 µg |
| Vitamin C | 2.2 mg | 8.2 mg |
| Vitamin A (RAE) | 164.9 µg | 625.5 µg |
| Vitamin E | 0.72 mg | 2.75 mg |
| Vitamin K | 3.5 µg | 13.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.56 mg | 2.11 mg |
| Vitamin B6 | 0.15 mg | 0.55 mg |
| Folate (DFE) | 80.3 µg | 304.4 µg |
| Choline | 21.5 mg | 81.5 mg |
