Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 240 g | Sweet, Astringent · Cooling |
 Sweet potato, diced | 230 g | Sweet · Cooling |
 Cooked black beans | 240 g | Sweet, Astringent · Neutral |
 Fresh cilantro | 18 g | Astringent, 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 diced sweet potato and cooked black beans and fresh cilantro 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 Sweet Potato Black Bean 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 Sweet Potato Black Bean Bowl
| Nutrient | Per 100g | Per Serving (1 serving (444g)) |
|---|---|---|
| Energy (Calories) | 116 kcal | 516 kcal |
| Protein | 4.9 g | 21.6 g |
| Total Carbohydrates | 21.2 g | 94.1 g |
| Dietary Fiber | 4.9 g | 21.8 g |
| Total Sugars | 1.0 g | 4.4 g |
| Total Fat | 1.7 g | 7.5 g |
| Calcium | 29.3 mg | 130.2 mg |
| Iron | 1.39 mg | 6.17 mg |
| Magnesium | 45.8 mg | 203.7 mg |
| Phosphorus | 90.7 mg | 403.5 mg |
| Potassium | 315 mg | 1400 mg |
| Sodium | 100 mg | 443 mg |
| Zinc | 0.92 mg | 4.11 mg |
| Copper | 0.21 mg | 0.93 mg |
| Manganese | 0.45 mg | 2.00 mg |
| Selenium | 5.6 µg | 25.0 µg |
| Vitamin C | 1.3 mg | 5.8 mg |
| Vitamin A (RAE) | 95.3 µg | 424.0 µg |
| Vitamin E | 0.35 mg | 1.54 mg |
| Vitamin K | 5.1 µg | 22.7 µg |
| Thiamin (Vitamin B1) | 0.22 mg | 0.98 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.98 mg | 4.35 mg |
| Vitamin B6 | 0.11 mg | 0.50 mg |
| Folate (DFE) | 64.7 µg | 287.7 µg |
| Choline | 10.8 mg | 48.0 mg |
