Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown lentils | 240 g | Astringent, Sweet · Cooling |
 Carrot, diced | 200 g | Sweet, Bitter · Heating |
 Turnip, diced | 180 g | Pungent, Bitter, Sweet · Heating |
 Fresh thyme | 4 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 | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the brown lentils and diced carrot and diced turnip 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)
Brown Lentil Root Vegetable 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 Brown Lentil Root Vegetable Stew
| Nutrient | Per 100g | Per Serving (1 serving (463g)) |
|---|---|---|
| Energy (Calories) | 63 kcal | 291 kcal |
| Protein | 3.4 g | 16.0 g |
| Total Carbohydrates | 10.1 g | 46.8 g |
| Dietary Fiber | 2.0 g | 9.3 g |
| Total Sugars | 1.1 g | 5.3 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 16.9 mg | 78.5 mg |
| Iron | 1.09 mg | 5.06 mg |
| Magnesium | 10.7 mg | 49.8 mg |
| Phosphorus | 44.7 mg | 207.1 mg |
| Potassium | 148 mg | 684 mg |
| Sodium | 122 mg | 567 mg |
| Zinc | 0.50 mg | 2.33 mg |
| Copper | 0.12 mg | 0.57 mg |
| Manganese | 0.22 mg | 1.03 mg |
| Selenium | 0.2 µg | 0.7 µg |
| Vitamin C | 3.7 mg | 17.0 mg |
| Vitamin A (RAE) | 91.0 µg | 421.6 µg |
| Vitamin E | 0.84 mg | 3.90 mg |
| Vitamin K | 2.7 µg | 12.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.50 mg | 2.31 mg |
| Vitamin B6 | 0.09 mg | 0.44 mg |
| Folate (DFE) | 65.6 µg | 304.2 µg |
| Choline | 14.5 mg | 67.4 mg |
