Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils | 230 g | Sweet, Astringent · Cooling |
 Eggplant, diced | 380 g | Pungent, Bitter, Sweet · Heating |
 Tomato, chopped | 180 g | Sour, Sweet · 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 | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the red lentils and diced eggplant in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and chopped tomato; 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)
Red Lentil Eggplant 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 Red Lentil Eggplant Stew
| Nutrient | Per 100g | Per Serving (1 serving (480g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 283 kcal |
| Protein | 3.2 g | 15.3 g |
| Total Carbohydrates | 9.3 g | 44.5 g |
| Dietary Fiber | 2.1 g | 10.1 g |
| Total Sugars | 0.9 g | 4.6 g |
| Total Fat | 1.3 g | 6.4 g |
| Calcium | 13.2 mg | 63.3 mg |
| Iron | 1.10 mg | 5.28 mg |
| Magnesium | 12.7 mg | 61.0 mg |
| Phosphorus | 43.9 mg | 210.5 mg |
| Potassium | 153 mg | 735 mg |
| Sodium | 105 mg | 505 mg |
| Zinc | 0.50 mg | 2.41 mg |
| Copper | 0.19 mg | 0.90 mg |
| Manganese | 0.27 mg | 1.30 mg |
| Selenium | 0.1 µg | 0.6 µg |
| Vitamin C | 2.0 mg | 9.5 mg |
| Vitamin A (RAE) | 4.6 µg | 22.1 µg |
| Vitamin E | 0.27 mg | 1.30 mg |
| Vitamin K | 2.0 µg | 9.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.80 mg |
| Vitamin B6 | 0.07 mg | 0.35 mg |
| Folate (DFE) | 30.2 µg | 145.0 µg |
| Choline | 2.0 mg | 9.8 mg |
