Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potato, diced | 420 g | Sweet · Cooling |
 Peanuts, ground | 100 g | Sweet, Astringent · Heating |
 Cooked chickpeas | 280 g | Sweet, Astringent · Cooling |
 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the diced sweet potato and ground peanuts and cooked chickpeas 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)
Peanut Sweet 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 Peanut Sweet Potato Stew
| Nutrient | Per 100g | Per Serving (1 serving (490g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 433 kcal |
| Protein | 3.0 g | 14.5 g |
| Total Carbohydrates | 9.3 g | 45.6 g |
| Dietary Fiber | 2.3 g | 11.3 g |
| Total Sugars | 2.0 g | 9.9 g |
| Total Fat | 4.8 g | 23.5 g |
| Calcium | 23.0 mg | 112.7 mg |
| Iron | 0.92 mg | 4.49 mg |
| Magnesium | 23.1 mg | 113.1 mg |
| Phosphorus | 55.3 mg | 271.2 mg |
| Potassium | 174 mg | 852 mg |
| Sodium | 146 mg | 716 mg |
| Zinc | 0.47 mg | 2.31 mg |
| Copper | 0.15 mg | 0.74 mg |
| Manganese | 0.17 mg | 0.85 mg |
| Selenium | 1.0 µg | 5.1 µg |
| Vitamin C | 2.0 mg | 9.7 mg |
| Vitamin A (RAE) | 156.0 µg | 764.5 µg |
| Vitamin E | 0.92 mg | 4.49 mg |
| Vitamin K | 3.1 µg | 15.4 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.87 mg | 4.25 mg |
| Vitamin B6 | 0.09 mg | 0.43 mg |
| Folate (DFE) | 37.7 µg | 184.8 µg |
| Choline | 11.7 mg | 57.1 mg |
