Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 420 g | Sweet, Astringent · Neutral |
 Sweet potato, diced | 340 g | Sweet · Cooling |
 Red bell pepper, diced | 140 g | Sweet · 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cooked black beans and diced sweet potato in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and diced red bell pepper; 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)
Black Bean Sweet Potato 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 Black Bean Sweet Potato Stew
| Nutrient | Per 100g | Per Serving (1 serving (470g)) |
|---|---|---|
| Energy (Calories) | 103 kcal | 486 kcal |
| Protein | 5.2 g | 24.6 g |
| Total Carbohydrates | 18.2 g | 85.6 g |
| Dietary Fiber | 4.3 g | 20.1 g |
| Total Sugars | 1.5 g | 7.3 g |
| Total Fat | 1.4 g | 6.5 g |
| Calcium | 38.0 mg | 178.6 mg |
| Iron | 1.41 mg | 6.63 mg |
| Magnesium | 45.4 mg | 213.4 mg |
| Phosphorus | 90.7 mg | 426.5 mg |
| Potassium | 414 mg | 1944 mg |
| Sodium | 117 mg | 549 mg |
| Zinc | 0.91 mg | 4.28 mg |
| Copper | 0.22 mg | 1.06 mg |
| Manganese | 0.30 mg | 1.42 mg |
| Selenium | 0.9 µg | 4.2 µg |
| Vitamin C | 10.0 mg | 47.0 mg |
| Vitamin A (RAE) | 140.0 µg | 658.1 µg |
| Vitamin E | 0.38 mg | 1.79 mg |
| Vitamin K | 2.5 µg | 11.9 µg |
| Thiamin (Vitamin B1) | 0.22 mg | 1.04 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.62 mg | 2.92 mg |
| Vitamin B6 | 0.12 mg | 0.58 mg |
| Folate (DFE) | 104.6 µg | 491.7 µg |
| Choline | 17.5 mg | 82.3 mg |
