Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 420 g | Sweet, Astringent · Cooling |
 Zucchini, diced | 300 g | Sweet, Astringent · Cooling |
 Fresh coconut, finely grated | 100 g | Sweet · Cooling |
 Fresh ginger | 6 g | Pungent · Heating |
 Coconut oil | 18 g | Sweet · Cooling |
 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 diced zucchini in bite-size pieces.
- Warm the Coconut oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and finely grated fresh coconut, fresh ginger; 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)
Coconut Chickpea 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 Coconut Chickpea Stew
| Nutrient | Per 100g | Per Serving (1 serving (451g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 370 kcal |
| Protein | 2.4 g | 10.7 g |
| Total Carbohydrates | 7.5 g | 34.0 g |
| Dietary Fiber | 2.4 g | 11.0 g |
| Total Sugars | 1.8 g | 8.2 g |
| Total Fat | 5.0 g | 22.8 g |
| Calcium | 19.0 mg | 85.6 mg |
| Iron | 0.97 mg | 4.40 mg |
| Magnesium | 17.2 mg | 77.8 mg |
| Phosphorus | 50.7 mg | 228.9 mg |
| Potassium | 133 mg | 601 mg |
| Sodium | 164 mg | 740 mg |
| Zinc | 0.47 mg | 2.12 mg |
| Copper | 0.12 mg | 0.54 mg |
| Manganese | 0.04 mg | 0.18 mg |
| Selenium | 1.5 µg | 6.6 µg |
| Vitamin C | 3.5 mg | 15.7 mg |
| Vitamin A (RAE) | 2.0 µg | 9.0 µg |
| Vitamin E | 0.44 mg | 1.99 mg |
| Vitamin K | 3.1 µg | 14.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.23 mg | 1.03 mg |
| Vitamin B6 | 0.06 mg | 0.27 mg |
| Folate (DFE) | 40.8 µg | 184.3 µg |
| Choline | 11.6 mg | 52.6 mg |
