Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 420 g | Sweet, Astringent · Neutral |
 Sweet potato, diced | 320 g | Sweet · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 320 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the cooked black beans and diced sweet potato into even pieces.
- Warm the ghee; bloom the cumin, ginger, and turmeric until aromatic.
- Add the main ingredients and coriander seeds; turn them through the seasoning for two minutes.
- Pour in the water, add the rock salt, and cook covered until every component is tender and the sauce lightly coats it.
- Uncover for the final minutes, adjust the texture by stirring gently, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian everyday cooking)
Black Bean Sweet Potato Masala is a practical home-style main with a moist, fully cooked texture. 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 Black Bean Sweet Potato Masala
| Nutrient | Per 100g | Per Serving (1 serving (275g)) |
|---|---|---|
| Energy (Calories) | 173 kcal | 477 kcal |
| Protein | 8.9 g | 24.4 g |
| Total Carbohydrates | 30.3 g | 83.3 g |
| Dietary Fiber | 7.1 g | 19.4 g |
| Total Sugars | 2.0 g | 5.6 g |
| Total Fat | 2.4 g | 6.5 g |
| Calcium | 63.7 mg | 175.3 mg |
| Iron | 2.51 mg | 6.92 mg |
| Magnesium | 76.3 mg | 209.8 mg |
| Phosphorus | 152.5 mg | 419.4 mg |
| Potassium | 683 mg | 1877 mg |
| Sodium | 196 mg | 539 mg |
| Zinc | 1.53 mg | 4.22 mg |
| Copper | 0.38 mg | 1.04 mg |
| Manganese | 0.54 mg | 1.48 mg |
| Selenium | 1.5 µg | 4.3 µg |
| Vitamin C | 0.9 mg | 2.3 mg |
| Vitamin A (RAE) | 220.2 µg | 605.6 µg |
| Vitamin E | 0.23 mg | 0.63 mg |
| Vitamin K | 2.8 µg | 7.8 µg |
| Thiamin (Vitamin B1) | 0.37 mg | 1.02 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.94 mg | 2.59 mg |
| Vitamin B6 | 0.17 mg | 0.47 mg |
| Folate (DFE) | 172.9 µg | 475.4 µg |
| Choline | 29.6 mg | 81.5 mg |
