Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Yam, diced | 380 g | Sweet · Cooling |
 Green beans, cut | 260 g | Sweet, Astringent · 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 diced yam and green beans cut 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)
Yam Green Bean Curry 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 Yam Green Bean Curry
| Nutrient | Per 100g | Per Serving (1 serving (250g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 182 kcal |
| Protein | 1.2 g | 3.1 g |
| Total Carbohydrates | 13.1 g | 32.7 g |
| Dietary Fiber | 2.6 g | 6.4 g |
| Total Sugars | 1.1 g | 2.7 g |
| Total Fat | 2.1 g | 5.3 g |
| Calcium | 24.9 mg | 62.3 mg |
| Iron | 0.94 mg | 2.34 mg |
| Magnesium | 18.6 mg | 46.5 mg |
| Phosphorus | 35.7 mg | 89.2 mg |
| Potassium | 385 mg | 963 mg |
| Sodium | 201 mg | 503 mg |
| Zinc | 0.21 mg | 0.53 mg |
| Copper | 0.10 mg | 0.25 mg |
| Manganese | 0.27 mg | 0.68 mg |
| Selenium | 0.6 µg | 1.5 µg |
| Vitamin C | 9.8 mg | 24.6 mg |
| Vitamin A (RAE) | 27.1 µg | 67.8 µg |
| Vitamin E | 0.32 mg | 0.79 mg |
| Vitamin K | 12.3 µg | 30.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.44 mg | 1.09 mg |
| Vitamin B6 | 0.15 mg | 0.38 mg |
| Folate (DFE) | 17.5 µg | 43.7 µg |
| Choline | 11.0 mg | 27.5 mg |
