Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 240 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 220 g | Astringent, Sweet · Cooling |
 Cooked adzuki beans | 240 g | Sweet, Astringent · Neutral |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 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 chopped spinach and cooked adzuki beans and fennel seeds 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 Spinach Adzuki 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 Spinach Adzuki Bowl
| Nutrient | Per 100g | Per Serving (1 serving (438g)) |
|---|---|---|
| Energy (Calories) | 108 kcal | 474 kcal |
| Protein | 4.9 g | 21.3 g |
| Total Carbohydrates | 19.4 g | 85.1 g |
| Dietary Fiber | 4.5 g | 19.8 g |
| Total Sugars | 0.2 g | 0.9 g |
| Total Fat | 1.6 g | 7.2 g |
| Calcium | 31.7 mg | 139.2 mg |
| Iron | 1.67 mg | 7.34 mg |
| Magnesium | 47.5 mg | 208.1 mg |
| Phosphorus | 96.3 mg | 422.3 mg |
| Potassium | 311 mg | 1365 mg |
| Sodium | 103 mg | 453 mg |
| Zinc | 1.16 mg | 5.07 mg |
| Copper | 0.24 mg | 1.07 mg |
| Manganese | 0.63 mg | 2.77 mg |
| Selenium | 5.7 µg | 25.1 µg |
| Vitamin C | 4.3 mg | 18.9 mg |
| Vitamin A (RAE) | 59.2 µg | 259.7 µg |
| Vitamin E | 0.54 mg | 2.36 mg |
| Vitamin K | 61.6 µg | 270.0 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.71 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.41 mg |
| Niacin (Vitamin B3) | 1.10 mg | 4.82 mg |
| Vitamin B6 | 0.12 mg | 0.52 mg |
| Folate (DFE) | 112.2 µg | 492.0 µg |
| Choline | 2.5 mg | 11.1 mg |
