Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina, dry and fine | 150 g | Sweet · Cooling |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Carrots, peeled and finely diced | 270 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
- Set aside 850 ml (about 3 1/2 cups) freshly boiled water for Weeknight Carrot Mung Semolina, reserving about 60 ml to correct the final consistency.
- Cook the mung and carrots until tender in the pot. Maintain low heat for 16–18 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Whisk in semolina gradually with cumin to prevent lumps. Whisk for 50 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Season the soft dinner and fold in ghee. 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 Semolina 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)
Weeknight Carrot Mung Semolina 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 Semolina
| Nutrient | Per 100g | Per Serving (1 serving (361g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 337 kcal |
| Protein | 4.0 g | 14.6 g |
| Total Carbohydrates | 16.0 g | 57.8 g |
| Dietary Fiber | 2.7 g | 9.6 g |
| Total Sugars | 1.6 g | 5.7 g |
| Total Fat | 1.6 g | 5.7 g |
| Calcium | 26.7 mg | 96.6 mg |
| Iron | 1.11 mg | 4.02 mg |
| Magnesium | 28.6 mg | 103.3 mg |
| Phosphorus | 60.4 mg | 218.6 mg |
| Potassium | 214 mg | 776 mg |
| Sodium | 125 mg | 451 mg |
| Zinc | 0.45 mg | 1.64 mg |
| Copper | 0.13 mg | 0.49 mg |
| Manganese | 0.21 mg | 0.76 mg |
| Selenium | 0.9 µg | 3.2 µg |
| Vitamin C | 1.6 mg | 5.9 mg |
| Vitamin A (RAE) | 167.1 µg | 604.5 µg |
| Vitamin E | 0.23 mg | 0.82 mg |
| Vitamin K | 3.5 µg | 12.7 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.78 mg | 2.81 mg |
| Vitamin B6 | 0.08 mg | 0.28 mg |
| Folate (DFE) | 75.8 µg | 274.3 µg |
| Choline | 12.2 mg | 44.0 mg |
