Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 420 g | Sweet, Astringent · Cooling |
 Kale, chopped | 300 g | Bitter, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Dried oregano | 3 g | Pungent, Bitter · 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 chickpeas and chopped kale and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and dried oregano; 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)
Chickpea Kale 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 Chickpea Kale Stew
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 67 kcal | 310 kcal |
| Protein | 2.5 g | 11.5 g |
| Total Carbohydrates | 7.6 g | 34.8 g |
| Dietary Fiber | 2.7 g | 12.3 g |
| Total Sugars | 1.5 g | 7.1 g |
| Total Fat | 3.3 g | 15.4 g |
| Calcium | 61.6 mg | 283.9 mg |
| Iron | 1.11 mg | 5.11 mg |
| Magnesium | 18.8 mg | 86.7 mg |
| Phosphorus | 49.1 mg | 226.2 mg |
| Potassium | 150 mg | 692 mg |
| Sodium | 172 mg | 793 mg |
| Zinc | 0.43 mg | 1.99 mg |
| Copper | 0.10 mg | 0.44 mg |
| Manganese | 0.18 mg | 0.82 mg |
| Selenium | 1.0 µg | 4.6 µg |
| Vitamin C | 16.0 mg | 73.6 mg |
| Vitamin A (RAE) | 103.1 µg | 475.2 µg |
| Vitamin E | 0.76 mg | 3.52 mg |
| Vitamin K | 68.4 µg | 315.0 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.35 mg |
| Niacin (Vitamin B3) | 0.39 mg | 1.81 mg |
| Vitamin B6 | 0.06 mg | 0.30 mg |
| Folate (DFE) | 46.6 µg | 214.6 µg |
| Choline | 9.9 mg | 45.7 mg |
