Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 245 g | Sweet, Astringent · Cooling |
 Broccoli florets | 220 g | Bitter, Astringent, Sweet · Cooling |
 Green peas | 180 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 24 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1000 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pearled barley and cook it with the water until tender; rest covered for eight minutes.
- Prepare the broccoli florets and green peas and fresh dill and cook any raw vegetable topping until just tender.
- Toast the cumin, then whisk it with the olive oil, fresh lemon juice, and rock salt.
- Divide the warm grain among bowls and arrange the toppings over it.
- Spoon over the dressing immediately and serve the bowl warm, not chilled.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-grain-bowl recipe)
Warm Barley Broccoli Pea Bowl is assembled and served warm, with oil-citrus dressing added at the end. 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 Warm Barley Broccoli Pea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (428g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 323 kcal |
| Protein | 2.8 g | 12.0 g |
| Total Carbohydrates | 13.2 g | 56.4 g |
| Dietary Fiber | 3.5 g | 14.9 g |
| Total Sugars | 1.0 g | 4.1 g |
| Total Fat | 1.6 g | 7.0 g |
| Calcium | 19.4 mg | 83.0 mg |
| Iron | 0.96 mg | 4.13 mg |
| Magnesium | 27.1 mg | 116.1 mg |
| Phosphorus | 59.3 mg | 254.3 mg |
| Potassium | 144 mg | 615 mg |
| Sodium | 100 mg | 430 mg |
| Zinc | 0.60 mg | 2.59 mg |
| Copper | 0.11 mg | 0.45 mg |
| Manganese | 0.37 mg | 1.57 mg |
| Selenium | 5.9 µg | 25.3 µg |
| Vitamin C | 17.3 mg | 74.1 mg |
| Vitamin A (RAE) | 12.3 µg | 52.7 µg |
| Vitamin E | 0.51 mg | 2.19 mg |
| Vitamin K | 16.7 µg | 71.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.56 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.99 mg | 4.22 mg |
| Vitamin B6 | 0.09 mg | 0.38 mg |
| Folate (DFE) | 19.4 µg | 83.0 µg |
| Choline | 5.5 mg | 23.6 mg |
