A warm, aromatic vegetable dish full of natural sweetness – ideal as an Ayurvedic side dish or light main course. With carrots, zucchini, dried fruits and fragrant spices, it works nourishing, balancing and grounding.
Ingredients (for 4 servings)
Vegetables & Base:
750 g carrots (cut into sticks)
1 medium zucchini (halved lengthwise and cut into slices)
4 tbsp ghee
3–4 tbsp coconut shreds
Fruity Sweetness:
50 g cranberries (unsweetened or lightly sweetened)
100 g dried apricots (sweet & finely diced)
2 tbsp date syrup (alternatively: maple syrup or jaggery)
Spices:
1½ tsp cinnamon
to taste rock salt, freshly ground pepper
Preparation (approx. 25 minutes)
Pre-cook carrots: Steam the carrots in a little water until soft but still al dente.
Roast & refine: Heat ghee in a large pan, lightly toast coconut shreds in it.
Glaze & season: Add steamed carrots and zucchini to the pan, mix well. Add cinnamon and date syrup and let everything glaze lightly.
Add dried fruits: Fold in cranberries and apricots. Cook briefly until the fruits are soft and the flavors are harmonious.
Serve: Season with rock salt and freshly ground pepper. Serve warm – on its own or as a special vegetable side dish.
Ayurveda Tips:
Best time of day: Optimal at midday or as a warming vegetable side dish in the evening.
Constitution: This side dish is sweet, soft and oily and thus particularly soothing for Vata. Harmonizing for Kapha through warming spices like cinnamon. Suitable for Pitta in moderation.
Tip: For more freshness, add some grated orange zest or fresh cilantro when serving.
Nutritional Values per Serving
| Nutritional Values | Amount | % NRV* |
|---|---|---|
| Calories | 215 kcal | 10.8% |
| Protein | 2.2g | 4.4% |
| Carbohydrates | 24.6g | 8.2% |
| Fat | 12.3g | 17.6% |
*Based on a 2000-calorie diet
