Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grain | 190 g | Sweet, Astringent · Cooling |
 Cooked black beans | 350 g | Sweet, Astringent · Neutral |
 Carrot, diced | 150 g | Sweet, Bitter · Heating |
 Dried oregano | 3 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 | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the sorghum grain and cooked black beans and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and dried oregano; 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)
Sorghum Black Bean 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 Sorghum Black Bean Stew
| Nutrient | Per 100g | Per Serving (1 serving (455g)) |
|---|---|---|
| Energy (Calories) | 114 kcal | 518 kcal |
| Protein | 5.4 g | 24.6 g |
| Total Carbohydrates | 20.6 g | 93.8 g |
| Dietary Fiber | 4.1 g | 18.6 g |
| Total Sugars | 1.1 g | 4.9 g |
| Total Fat | 1.7 g | 7.9 g |
| Calcium | 35.3 mg | 160.8 mg |
| Iron | 1.55 mg | 7.07 mg |
| Magnesium | 53.4 mg | 243.3 mg |
| Phosphorus | 102.5 mg | 467.3 mg |
| Potassium | 357 mg | 1626 mg |
| Sodium | 116 mg | 529 mg |
| Zinc | 0.92 mg | 4.21 mg |
| Copper | 0.21 mg | 0.94 mg |
| Manganese | 0.40 mg | 1.83 mg |
| Selenium | 2.0 µg | 9.0 µg |
| Vitamin C | 0.5 mg | 2.5 mg |
| Vitamin A (RAE) | 69.0 µg | 314.2 µg |
| Vitamin E | 0.38 mg | 1.72 mg |
| Vitamin K | 3.8 µg | 17.3 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.98 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.86 mg | 3.92 mg |
| Vitamin B6 | 0.11 mg | 0.52 mg |
| Folate (DFE) | 89.3 µg | 407.0 µg |
| Choline | 13.6 mg | 61.8 mg |
