Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked adzuki beans | 420 g | Sweet, Astringent · Neutral |
 Carrot, diced | 280 g | Sweet, Bitter · Heating |
 Fennel seeds | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cooked adzuki beans and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fennel seeds; stir to coat them evenly.
- Pour in the water, add the rock salt, and simmer covered until the legumes or grains are soft and the vegetables are tender.
- Uncover and reduce only until the broth lightly coats a spoon, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian stew adaptation)
Adzuki Carrot Stew is a moist, slowly simmered international main. 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 Adzuki Carrot Stew
| Nutrient | Per 100g | Per Serving (1 serving (421g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 423 kcal |
| Protein | 5.2 g | 21.9 g |
| Total Carbohydrates | 17.6 g | 74.2 g |
| Dietary Fiber | 3.8 g | 16.2 g |
| Total Sugars | 0.8 g | 3.3 g |
| Total Fat | 1.4 g | 5.7 g |
| Calcium | 29.9 mg | 125.9 mg |
| Iron | 1.50 mg | 6.32 mg |
| Magnesium | 36.6 mg | 154.0 mg |
| Phosphorus | 103.9 mg | 437.3 mg |
| Potassium | 376 mg | 1584 mg |
| Sodium | 131 mg | 550 mg |
| Zinc | 1.33 mg | 5.60 mg |
| Copper | 0.29 mg | 1.23 mg |
| Manganese | 0.48 mg | 2.03 mg |
| Selenium | 0.9 µg | 3.6 µg |
| Vitamin C | 1.1 mg | 4.6 mg |
| Vitamin A (RAE) | 139.2 µg | 586.1 µg |
| Vitamin E | 0.28 mg | 1.19 mg |
| Vitamin K | 2.8 µg | 12.0 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.85 mg | 3.57 mg |
| Vitamin B6 | 0.11 mg | 0.47 mg |
| Folate (DFE) | 158.3 µg | 666.5 µg |
| Choline | 1.5 mg | 6.4 mg |
