Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grains, soaked and drained | 200 g | Sweet, Astringent · Cooling |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Yam, peeled and cut into small cubes | 320 g | Sweet · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 23 g | Sweet · Cooling |
 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 Hemanta Jowar Yam Mung Stew, reserving about 60 ml to correct the final consistency.
- Cover the sorghum grains with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Cook the sorghum and mung together until their centers soften. Maintain low heat for 20–22 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the yam and cumin and simmer until the root is completely tender. Maintain steady low heat for 18–20 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Season the winter stew, fold in ghee, and serve it steaming. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Hemanta Jowar Yam Mung Stew 3 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)
Hemanta Jowar Yam Mung Stew is composed for hemanta 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 Hemanta Jowar Yam Mung Stew
| Nutrient | Per 100g | Per Serving (1 serving (455g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 461 kcal |
| Protein | 3.7 g | 16.9 g |
| Total Carbohydrates | 18.8 g | 85.5 g |
| Dietary Fiber | 3.0 g | 13.7 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 1.8 g | 8.4 g |
| Calcium | 21.2 mg | 96.6 mg |
| Iron | 1.28 mg | 5.81 mg |
| Magnesium | 41.0 mg | 187.0 mg |
| Phosphorus | 77.0 mg | 350.9 mg |
| Potassium | 304 mg | 1387 mg |
| Sodium | 91 mg | 415 mg |
| Zinc | 0.49 mg | 2.25 mg |
| Copper | 0.16 mg | 0.72 mg |
| Manganese | 0.35 mg | 1.60 mg |
| Selenium | 2.2 µg | 10.2 µg |
| Vitamin C | 3.5 mg | 15.8 mg |
| Vitamin A (RAE) | 12.6 µg | 57.2 µg |
| Vitamin E | 0.21 mg | 0.95 mg |
| Vitamin K | 1.4 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.72 mg | 3.30 mg |
| Vitamin B6 | 0.14 mg | 0.62 mg |
| Folate (DFE) | 64.6 µg | 294.2 µg |
| Choline | 12.4 mg | 56.4 mg |
