Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 240 g | Sweet · Heating |
 Broccoli florets | 220 g | Bitter, Astringent, Sweet · Cooling |
 Cooked black beans | 250 g | Sweet, Astringent · Neutral |
 Fresh parsley | 18 g | Pungent, Bitter · Heating |
 Olive oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 24 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the proso millet and cook it with the water until tender; rest covered for eight minutes.
- Prepare the broccoli florets and cooked black beans and fresh parsley and cook any raw vegetable topping until just tender.
- Toast the cumin, then whisk it with the olive oil, fresh lemon juice, and rock salt.
- Divide the warm grain among bowls and arrange the toppings over it.
- Spoon over the dressing immediately and serve the bowl warm, not chilled.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-grain-bowl recipe)
Warm Millet Broccoli Black Bean Bowl is assembled and served warm, with oil-citrus dressing added at the end. 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 Warm Millet Broccoli Black Bean Bowl
| Nutrient | Per 100g | Per Serving (1 serving (407g)) |
|---|---|---|
| Energy (Calories) | 125 kcal | 509 kcal |
| Protein | 5.4 g | 22.0 g |
| Total Carbohydrates | 21.5 g | 87.5 g |
| Dietary Fiber | 4.1 g | 16.6 g |
| Total Sugars | 0.6 g | 2.5 g |
| Total Fat | 2.2 g | 8.8 g |
| Calcium | 31.7 mg | 128.9 mg |
| Iron | 1.52 mg | 6.19 mg |
| Magnesium | 47.7 mg | 194.4 mg |
| Phosphorus | 106.7 mg | 434.6 mg |
| Potassium | 310 mg | 1264 mg |
| Sodium | 104 mg | 424 mg |
| Zinc | 0.89 mg | 3.62 mg |
| Copper | 0.26 mg | 1.04 mg |
| Manganese | 0.44 mg | 1.79 mg |
| Selenium | 1.2 µg | 5.1 µg |
| Vitamin C | 14.3 mg | 58.3 mg |
| Vitamin A (RAE) | 9.0 µg | 36.5 µg |
| Vitamin E | 0.38 mg | 1.57 mg |
| Vitamin K | 33.6 µg | 136.8 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.87 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.37 mg |
| Niacin (Vitamin B3) | 1.11 mg | 4.50 mg |
| Vitamin B6 | 0.13 mg | 0.52 mg |
| Folate (DFE) | 91.0 µg | 370.7 µg |
| Choline | 13.0 mg | 52.9 mg |
