Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 200 g | Sweet, Astringent · Cooling |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 260 g | Sweet, Pungent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, for finishing | 15 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1100 ml (about 4 1/2 cups) freshly boiled water for Grishma Barley Fennel Mung Stew, reserving about 60 ml to correct the final consistency.
- For Grishma Barley Fennel Mung Stew, cover the pearled barley with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the barley and split mung until the grains become tender. Maintain steady low heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the diced fennel bulb and coriander and cook until sweet and soft. Maintain moderate heat for 19–21 minutes, stirring every 3 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Season the brothy stew and finish with olive oil away from the flame. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Grishma Barley Fennel Mung Stew 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Grishma Barley Fennel Mung Stew is composed for grishma with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Grishma Barley Fennel Mung Stew
| Nutrient | Per 100g | Per Serving (1 serving (437g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 378 kcal |
| Protein | 3.9 g | 17.1 g |
| Total Carbohydrates | 15.6 g | 68.1 g |
| Dietary Fiber | 4.1 g | 18.0 g |
| Total Sugars | 1.3 g | 5.7 g |
| Total Fat | 1.3 g | 5.8 g |
| Calcium | 27.9 mg | 122.0 mg |
| Iron | 1.22 mg | 5.32 mg |
| Magnesium | 37.3 mg | 163.2 mg |
| Phosphorus | 73.6 mg | 322.0 mg |
| Potassium | 235 mg | 1028 mg |
| Sodium | 102 mg | 445 mg |
| Zinc | 0.62 mg | 2.72 mg |
| Copper | 0.17 mg | 0.72 mg |
| Manganese | 0.35 mg | 1.55 mg |
| Selenium | 5.3 µg | 23.1 µg |
| Vitamin C | 2.3 mg | 10.1 mg |
| Vitamin A (RAE) | 7.8 µg | 34.2 µg |
| Vitamin E | 0.33 mg | 1.45 mg |
| Vitamin K | 10.9 µg | 47.9 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.84 mg | 3.68 mg |
| Vitamin B6 | 0.08 mg | 0.35 mg |
| Folate (DFE) | 65.1 µg | 284.9 µg |
| Choline | 11.2 mg | 49.0 mg |
