Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 225 g | Sweet, Astringent · Heating |
 Green beans, sliced | 250 g | Sweet, Astringent · 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 | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the toor dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the sliced green beans in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Green Bean Toor Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Green Bean Toor Dal
| Nutrient | Per 100g | Per Serving (1 serving (415g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 258 kcal |
| Protein | 3.3 g | 13.6 g |
| Total Carbohydrates | 9.8 g | 40.7 g |
| Dietary Fiber | 2.5 g | 10.4 g |
| Total Sugars | 0.5 g | 2.1 g |
| Total Fat | 1.4 g | 5.7 g |
| Calcium | 27.9 mg | 115.7 mg |
| Iron | 1.09 mg | 4.54 mg |
| Magnesium | 30.6 mg | 126.8 mg |
| Phosphorus | 57.2 mg | 237.3 mg |
| Potassium | 229 mg | 950 mg |
| Sodium | 123 mg | 511 mg |
| Zinc | 0.44 mg | 1.81 mg |
| Copper | 0.17 mg | 0.69 mg |
| Manganese | 0.31 mg | 1.28 mg |
| Selenium | 1.2 µg | 5.1 µg |
| Vitamin C | 1.9 mg | 7.8 mg |
| Vitamin A (RAE) | 14.7 µg | 60.9 µg |
| Vitamin E | 0.11 mg | 0.45 mg |
| Vitamin K | 6.6 µg | 27.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.53 mg | 2.19 mg |
| Vitamin B6 | 0.06 mg | 0.25 mg |
| Folate (DFE) | 66.9 µg | 277.5 µg |
| Choline | 2.8 mg | 11.5 mg |
