Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 240 g | Sweet · Heating |
 Sweet potato, diced | 220 g | Sweet · Cooling |
 Cooked black beans | 220 g | Sweet, Astringent · Neutral |
 Sesame oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the Sesame oil in a heavy pot and bloom the cumin.
- Add the diced sweet potato, cooked black beans and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Sweet Potato Black Bean Rice is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Sweet Potato Black Bean Rice
| Nutrient | Per 100g | Per Serving (1 serving (413g)) |
|---|---|---|
| Energy (Calories) | 120 kcal | 495 kcal |
| Protein | 4.2 g | 17.4 g |
| Total Carbohydrates | 22.1 g | 91.4 g |
| Dietary Fiber | 3.0 g | 12.4 g |
| Total Sugars | 0.9 g | 3.9 g |
| Total Fat | 1.7 g | 7.1 g |
| Calcium | 25.1 mg | 104.0 mg |
| Iron | 1.06 mg | 4.37 mg |
| Magnesium | 44.1 mg | 182.5 mg |
| Phosphorus | 99.0 mg | 409.8 mg |
| Potassium | 281 mg | 1165 mg |
| Sodium | 128 mg | 531 mg |
| Zinc | 0.85 mg | 3.51 mg |
| Copper | 0.18 mg | 0.76 mg |
| Manganese | 0.60 mg | 2.46 mg |
| Selenium | 3.0 µg | 12.4 µg |
| Vitamin C | 0.3 mg | 1.4 mg |
| Vitamin A (RAE) | 94.4 µg | 390.4 µg |
| Vitamin E | 0.49 mg | 2.01 mg |
| Vitamin K | 1.2 µg | 5.0 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.87 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.28 mg | 5.31 mg |
| Vitamin B6 | 0.14 mg | 0.56 mg |
| Folate (DFE) | 63.8 µg | 264.1 µg |
| Choline | 13.6 mg | 56.4 mg |
