Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 270 g | Sweet, Astringent · Cooling |
 Carrot, diced | 130 g | Sweet, Bitter · Heating |
 Green beans, cut | 130 g | Sweet, Astringent · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pearled barley until the draining water is mostly clear; soak for 30 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the diced carrot, green beans cut 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)
Barley Vegetable Pilaf 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 Barley Vegetable Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (401g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 302 kcal |
| Protein | 2.4 g | 9.5 g |
| Total Carbohydrates | 13.8 g | 55.3 g |
| Dietary Fiber | 3.4 g | 13.5 g |
| Total Sugars | 0.8 g | 3.2 g |
| Total Fat | 1.5 g | 6.1 g |
| Calcium | 15.0 mg | 60.4 mg |
| Iron | 0.84 mg | 3.36 mg |
| Magnesium | 26.7 mg | 107.2 mg |
| Phosphorus | 51.3 mg | 205.8 mg |
| Potassium | 122 mg | 491 mg |
| Sodium | 132 mg | 529 mg |
| Zinc | 0.52 mg | 2.09 mg |
| Copper | 0.10 mg | 0.41 mg |
| Manganese | 0.36 mg | 1.45 mg |
| Selenium | 6.4 µg | 25.7 µg |
| Vitamin C | 1.5 mg | 5.9 mg |
| Vitamin A (RAE) | 79.7 µg | 319.6 µg |
| Vitamin E | 0.22 mg | 0.88 mg |
| Vitamin K | 5.0 µg | 20.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.92 mg | 3.70 mg |
| Vitamin B6 | 0.08 mg | 0.31 mg |
| Folate (DFE) | 7.4 µg | 29.8 µg |
| Choline | 2.2 mg | 9.0 mg |
