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 |
 Tomatoes, finely chopped | 260 g | Sour, Sweet · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, for the pot | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 850 ml (about 3 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Weeknight Tomato Masoor Oats never loses its simmer.
- Simmer tomato and red lentils until both soften. Maintain low heat for 17–19 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Stir in oats and coriander and cook until creamy. Maintain steady low heat for 6–8 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Season the dinner and add olive oil before serving. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Tomato Masoor Oats 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 Tomato Masoor Oats 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 Tomato Masoor Oats
| Nutrient | Per 100g | Per Serving (1 serving (366g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 355 kcal |
| Protein | 4.5 g | 16.4 g |
| Total Carbohydrates | 15.6 g | 57.1 g |
| Dietary Fiber | 2.7 g | 10.1 g |
| Total Sugars | 0.6 g | 2.1 g |
| Total Fat | 2.1 g | 7.8 g |
| Calcium | 17.7 mg | 64.9 mg |
| Iron | 1.46 mg | 5.37 mg |
| Magnesium | 25.2 mg | 92.5 mg |
| Phosphorus | 84.0 mg | 307.8 mg |
| Potassium | 166 mg | 610 mg |
| Sodium | 111 mg | 405 mg |
| Zinc | 0.87 mg | 3.19 mg |
| Copper | 0.22 mg | 0.81 mg |
| Manganese | 0.24 mg | 0.87 mg |
| Selenium | 3.1 µg | 11.2 µg |
| Vitamin C | 2.7 mg | 10.0 mg |
| Vitamin A (RAE) | 7.8 µg | 28.7 µg |
| Vitamin E | 0.33 mg | 1.21 mg |
| Vitamin K | 2.3 µg | 8.3 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.51 mg |
| Vitamin B6 | 0.07 mg | 0.27 mg |
| Folate (DFE) | 31.0 µg | 113.5 µg |
| Choline | 5.3 mg | 19.5 mg |
