Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green beans, cut | 360 g | Sweet, Astringent · Cooling |
 Potatoes, diced | 360 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 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 green beans cut and diced potatoes in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh dill; 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)
Green Bean 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 Green Bean Potato Stew
| Nutrient | Per 100g | Per Serving (1 serving (429g)) |
|---|---|---|
| Energy (Calories) | 34 kcal | 145 kcal |
| Protein | 0.9 g | 3.9 g |
| Total Carbohydrates | 5.4 g | 23.2 g |
| Dietary Fiber | 1.1 g | 4.9 g |
| Total Sugars | 0.9 g | 3.7 g |
| Total Fat | 1.2 g | 5.2 g |
| Calcium | 17.5 mg | 75.0 mg |
| Iron | 0.62 mg | 2.64 mg |
| Magnesium | 12.6 mg | 54.1 mg |
| Phosphorus | 22.4 mg | 96.3 mg |
| Potassium | 147 mg | 632 mg |
| Sodium | 119 mg | 509 mg |
| Zinc | 0.15 mg | 0.63 mg |
| Copper | 0.05 mg | 0.21 mg |
| Manganese | 0.10 mg | 0.43 mg |
| Selenium | 0.3 µg | 1.2 µg |
| Vitamin C | 7.6 mg | 32.8 mg |
| Vitamin A (RAE) | 11.5 µg | 49.4 µg |
| Vitamin E | 0.25 mg | 1.09 mg |
| Vitamin K | 10.1 µg | 43.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.74 mg |
| Vitamin B6 | 0.09 mg | 0.41 mg |
| Folate (DFE) | 11.6 µg | 50.0 µg |
| Choline | 5.8 mg | 24.9 mg |
