Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chana dal | 210 g | Sweet, Astringent · Cooling |
 Sweet potato, diced | 280 g | Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the chana dal and soak it for 45 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the diced sweet potato and continue cooking until both pulse and vegetables are tender.
- Warm the ghee, bloom the cumin, coriander, and ginger, then fold the tempering into the pot with rock salt.
- Simmer uncovered for five minutes, stir to an even consistency, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian dal-and-vegetable cooking)
Chana Dal with Sweet Potato pairs a thoroughly cooked pulse with vegetables for an everyday one-bowl main. 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 Chana Dal with Sweet Potato
| Nutrient | Per 100g | Per Serving (1 serving (432g)) |
|---|---|---|
| Energy (Calories) | 70 kcal | 304 kcal |
| Protein | 3.0 g | 12.8 g |
| Total Carbohydrates | 10.6 g | 45.8 g |
| Dietary Fiber | 1.6 g | 7.1 g |
| Total Sugars | 0.7 g | 3.0 g |
| Total Fat | 1.8 g | 7.9 g |
| Calcium | 17.9 mg | 77.4 mg |
| Iron | 1.00 mg | 4.33 mg |
| Magnesium | 23.6 mg | 102.1 mg |
| Phosphorus | 50.4 mg | 217.9 mg |
| Potassium | 153 mg | 661 mg |
| Sodium | 124 mg | 537 mg |
| Zinc | 0.42 mg | 1.83 mg |
| Copper | 0.04 mg | 0.16 mg |
| Manganese | 0.08 mg | 0.34 mg |
| Selenium | 0.2 µg | 0.8 µg |
| Vitamin C | 0.5 mg | 2.0 mg |
| Vitamin A (RAE) | 123.7 µg | 534.7 µg |
| Vitamin E | 0.09 mg | 0.39 mg |
| Vitamin K | 0.4 µg | 1.8 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.05 mg |
| Niacin (Vitamin B3) | 0.11 mg | 0.48 mg |
| Vitamin B6 | 0.04 mg | 0.15 mg |
| Folate (DFE) | 1.9 µg | 8.1 µg |
| Choline | 2.4 mg | 10.5 mg |
