Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green beans, cut into small diamonds | 480 g | Sweet, Astringent · Cooling |
 Sesame seeds, toasted and ground | 30 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Sesame oil, for the pan | 18 g | Sweet, Bitter, Astringent · Heating |
 Amchur powder, finely sifted | 3 g | Sour, Astringent · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 90 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 90 ml (about 1/2 cup) freshly boiled water for Gujarati Green Bean Sesame Shaak, reserving about 60 ml to correct the final consistency.
- Toast cumin in sesame oil. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Add the bean diamonds and turmeric with a splash of hot water. Keep the pan over steady low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cover the pan until the beans are tender, opening it once to turn the lower pieces upward. Keep the pot covered over moderate heat for 17–19 minutes; check once at the midpoint and continue until a knife tip enters the thickest stem with only slight resistance.
- Cook away the moisture before tossing through coriander, ground sesame, amchur, and salt. Maintain medium-low heat for 9–11 minutes, stirring every 5 minutes, until a knife tip enters the thickest stem with only slight resistance.
- For Gujarati Green Bean Sesame Shaak, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Rest Gujarati Green Bean Sesame Shaak for 3 minutes uncovered off the burner; turn the pieces once, check that no steam is softening the surface, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Sesame gives these gently steamed green beans a savory Gujarati finish Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Gujarati Green Bean Sesame Shaak
| Nutrient | Per 100g | Per Serving (1 serving (159g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 131 kcal |
| Protein | 2.5 g | 3.9 g |
| Total Carbohydrates | 7.7 g | 12.2 g |
| Dietary Fiber | 3.1 g | 5.0 g |
| Total Sugars | 2.5 g | 4.0 g |
| Total Fat | 5.6 g | 9.0 g |
| Calcium | 86.5 mg | 137.6 mg |
| Iron | 2.20 mg | 3.49 mg |
| Magnesium | 41.1 mg | 65.4 mg |
| Phosphorus | 65.6 mg | 104.4 mg |
| Potassium | 209 mg | 332 mg |
| Sodium | 251 mg | 399 mg |
| Zinc | 0.63 mg | 1.00 mg |
| Copper | 0.26 mg | 0.42 mg |
| Manganese | 0.38 mg | 0.60 mg |
| Selenium | 2.3 µg | 3.7 µg |
| Vitamin C | 9.4 mg | 15.0 mg |
| Vitamin A (RAE) | 27.0 µg | 42.9 µg |
| Vitamin E | 0.45 mg | 0.71 mg |
| Vitamin K | 33.2 µg | 52.8 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.82 mg | 1.30 mg |
| Vitamin B6 | 0.15 mg | 0.23 mg |
| Folate (DFE) | 29.6 µg | 47.1 µg |
| Choline | 13.1 mg | 20.8 mg |
