Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cauliflower florets | 440 g | Sweet, Astringent · Cooling |
 Green peas | 240 g | Sweet, Astringent · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 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 cauliflower florets and green peas in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and coriander seeds; 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)
Cauliflower Green Pea 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 Cauliflower Green Pea Stew
| Nutrient | Per 100g | Per Serving (1 serving (416g)) |
|---|---|---|
| Energy (Calories) | 30 kcal | 125 kcal |
| Protein | 1.4 g | 5.7 g |
| Total Carbohydrates | 3.7 g | 15.6 g |
| Dietary Fiber | 1.6 g | 6.5 g |
| Total Sugars | 1.3 g | 5.5 g |
| Total Fat | 1.3 g | 5.6 g |
| Calcium | 16.3 mg | 67.8 mg |
| Iron | 0.53 mg | 2.20 mg |
| Magnesium | 11.5 mg | 48.0 mg |
| Phosphorus | 30.1 mg | 125.1 mg |
| Potassium | 124 mg | 514 mg |
| Sodium | 128 mg | 532 mg |
| Zinc | 0.29 mg | 1.19 mg |
| Copper | 0.05 mg | 0.20 mg |
| Manganese | 0.12 mg | 0.48 mg |
| Selenium | 0.6 µg | 2.3 µg |
| Vitamin C | 18.6 mg | 77.5 mg |
| Vitamin A (RAE) | 5.6 µg | 23.3 µg |
| Vitamin E | 0.40 mg | 1.68 mg |
| Vitamin K | 8.3 µg | 34.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.45 mg | 1.89 mg |
| Vitamin B6 | 0.07 mg | 0.31 mg |
| Folate (DFE) | 24.5 µg | 101.8 µg |
| Choline | 15.9 mg | 66.0 mg |
