Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grain | 235 g | Sweet, Astringent · Cooling |
 Sweet potato, diced | 230 g | Sweet · Cooling |
 Cooked black beans | 230 g | Sweet, Astringent · Neutral |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 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 | 1000 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the sorghum grain and cook it with the water until tender; rest covered for eight minutes.
- Prepare the diced sweet potato and cooked black beans and fresh cilantro 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 Sorghum Sweet Potato 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 Sorghum Sweet Potato Black Bean Bowl
| Nutrient | Per 100g | Per Serving (1 serving (441g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 489 kcal |
| Protein | 4.5 g | 19.9 g |
| Total Carbohydrates | 20.6 g | 90.8 g |
| Dietary Fiber | 3.4 g | 14.9 g |
| Total Sugars | 1.2 g | 5.3 g |
| Total Fat | 1.8 g | 8.1 g |
| Calcium | 26.1 mg | 115.0 mg |
| Iron | 1.33 mg | 5.86 mg |
| Magnesium | 49.1 mg | 216.5 mg |
| Phosphorus | 92.1 mg | 406.1 mg |
| Potassium | 296 mg | 1305 mg |
| Sodium | 99 mg | 437 mg |
| Zinc | 0.76 mg | 3.34 mg |
| Copper | 0.18 mg | 0.78 mg |
| Manganese | 0.40 mg | 1.75 mg |
| Selenium | 2.1 µg | 9.5 µg |
| Vitamin C | 1.3 mg | 5.8 mg |
| Vitamin A (RAE) | 96.0 µg | 423.4 µg |
| Vitamin E | 0.34 mg | 1.49 mg |
| Vitamin K | 4.8 µg | 21.3 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.77 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.84 mg | 3.70 mg |
| Vitamin B6 | 0.13 mg | 0.56 mg |
| Folate (DFE) | 62.8 µg | 276.9 µg |
| Choline | 10.5 mg | 46.3 mg |
