Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potato, cut | 440 g | Sweet · Cooling |
 Cooked black beans, drained | 280 g | Sweet, Astringent · Neutral |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 4 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Heat the oven and cut the sweet potato cut and drained cooked black beans into evenly sized pieces.
- Toss with the olive oil, Dried oregano, rock salt.
- Spread in one layer on a wide tray so steam can escape.
- Roast until the centers are tender and the edges are browned, turning once midway.
- Rest for three minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international roasted-vegetable adaptation)
Sweet Potato Black Bean Tray Roast is roasted until tender and served warm rather than as a cold side. 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 Tray Roast
| Nutrient | Per 100g | Per Serving (1 serving (188g)) |
|---|---|---|
| Energy (Calories) | 207 kcal | 389 kcal |
| Protein | 9.0 g | 16.9 g |
| Total Carbohydrates | 35.3 g | 66.5 g |
| Dietary Fiber | 7.7 g | 14.6 g |
| Total Sugars | 3.3 g | 6.1 g |
| Total Fat | 3.8 g | 7.1 g |
| Calcium | 71.9 mg | 135.4 mg |
| Iron | 2.44 mg | 4.59 mg |
| Magnesium | 79.6 mg | 149.9 mg |
| Phosphorus | 159.1 mg | 299.6 mg |
| Potassium | 755 mg | 1422 mg |
| Sodium | 292 mg | 549 mg |
| Zinc | 1.55 mg | 2.91 mg |
| Copper | 0.40 mg | 0.76 mg |
| Manganese | 0.57 mg | 1.08 mg |
| Selenium | 1.6 µg | 2.9 µg |
| Vitamin C | 1.4 mg | 2.7 mg |
| Vitamin A (RAE) | 414.7 µg | 780.8 µg |
| Vitamin E | 0.96 mg | 1.81 mg |
| Vitamin K | 8.4 µg | 15.7 µg |
| Thiamin (Vitamin B1) | 0.38 mg | 0.72 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.21 mg |
| Niacin (Vitamin B3) | 1.08 mg | 2.03 mg |
| Vitamin B6 | 0.23 mg | 0.44 mg |
| Folate (DFE) | 172.8 µg | 325.3 µg |
| Choline | 32.1 mg | 60.4 mg |
