Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown lentils | 230 g | Astringent, Sweet · Cooling |
 Celery, sliced | 180 g | Astringent, Bitter, Salty · Cooling |
 Tomatoes, chopped | 280 g | Sour, 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 | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the brown lentils and sliced celery and chopped tomatoes 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)
Lentil Celery Tomato 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 Lentil Celery Tomato Stew
| Nutrient | Per 100g | Per Serving (1 serving (468g)) |
|---|---|---|
| Energy (Calories) | 57 kcal | 268 kcal |
| Protein | 3.3 g | 15.4 g |
| Total Carbohydrates | 8.9 g | 41.6 g |
| Dietary Fiber | 1.8 g | 8.4 g |
| Total Sugars | 0.8 g | 3.6 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 15.4 mg | 72.2 mg |
| Iron | 1.04 mg | 4.89 mg |
| Magnesium | 10.7 mg | 50.2 mg |
| Phosphorus | 42.3 mg | 198.1 mg |
| Potassium | 150 mg | 704 mg |
| Sodium | 115 mg | 541 mg |
| Zinc | 0.47 mg | 2.19 mg |
| Copper | 0.12 mg | 0.54 mg |
| Manganese | 0.21 mg | 0.99 mg |
| Selenium | 0.1 µg | 0.5 µg |
| Vitamin C | 3.3 mg | 15.4 mg |
| Vitamin A (RAE) | 9.2 µg | 43.3 µg |
| Vitamin E | 0.86 mg | 4.03 mg |
| Vitamin K | 5.2 µg | 24.3 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.45 mg | 2.13 mg |
| Vitamin B6 | 0.09 mg | 0.41 mg |
| Folate (DFE) | 64.6 µg | 302.6 µg |
| Choline | 13.5 mg | 63.1 mg |
