Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 220 g | Sweet, Astringent · Cooling |
 White mushrooms, sliced | 360 g | Sweet, Astringent · Cooling |
 Carrot, diced | 160 g | Sweet, Bitter · Heating |
 Fresh thyme | 5 g | Pungent · Heating |
 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 | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the pearled barley and sliced white mushrooms and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh thyme; 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)
Barley Mushroom 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 Barley Mushroom Stew
| Nutrient | Per 100g | Per Serving (1 serving (481g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 283 kcal |
| Protein | 2.3 g | 10.9 g |
| Total Carbohydrates | 9.8 g | 47.2 g |
| Dietary Fiber | 2.9 g | 14.1 g |
| Total Sugars | 0.5 g | 2.4 g |
| Total Fat | 1.4 g | 6.6 g |
| Calcium | 15.8 mg | 76.0 mg |
| Iron | 0.68 mg | 3.27 mg |
| Magnesium | 21.9 mg | 105.4 mg |
| Phosphorus | 51.3 mg | 246.8 mg |
| Potassium | 145 mg | 697 mg |
| Sodium | 112 mg | 539 mg |
| Zinc | 0.40 mg | 1.91 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.28 mg | 1.33 mg |
| Selenium | 4.4 µg | 21.1 µg |
| Vitamin C | 1.0 mg | 4.6 mg |
| Vitamin A (RAE) | 70.2 µg | 338.0 µg |
| Vitamin E | 0.27 mg | 1.31 mg |
| Vitamin K | 4.3 µg | 20.5 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.75 mg | 3.62 mg |
| Vitamin B6 | 0.07 mg | 0.35 mg |
| Folate (DFE) | 3.9 µg | 18.7 µg |
| Choline | 0.8 mg | 3.7 mg |
