Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 420 g | Sweet, Astringent · Cooling |
 Tomatoes, chopped | 360 g | Sour, Sweet · Heating |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Fresh basil | 16 g | Pungent · 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 cooked chickpeas and chopped tomatoes and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh basil; 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)
Tomato Chickpea 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 Tomato Chickpea Stew
| Nutrient | Per 100g | Per Serving (1 serving (479g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 299 kcal |
| Protein | 2.1 g | 10.1 g |
| Total Carbohydrates | 7.2 g | 34.6 g |
| Dietary Fiber | 2.1 g | 10.1 g |
| Total Sugars | 1.8 g | 8.7 g |
| Total Fat | 3.0 g | 14.5 g |
| Calcium | 20.3 mg | 97.5 mg |
| Iron | 0.84 mg | 4.00 mg |
| Magnesium | 15.1 mg | 72.3 mg |
| Phosphorus | 43.4 mg | 207.7 mg |
| Potassium | 135 mg | 647 mg |
| Sodium | 158 mg | 758 mg |
| Zinc | 0.39 mg | 1.87 mg |
| Copper | 0.10 mg | 0.47 mg |
| Manganese | 0.05 mg | 0.24 mg |
| Selenium | 0.8 µg | 3.9 µg |
| Vitamin C | 3.5 mg | 16.5 mg |
| Vitamin A (RAE) | 71.4 µg | 342.1 µg |
| Vitamin E | 0.68 mg | 3.24 mg |
| Vitamin K | 8.7 µg | 41.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.46 mg |
| Vitamin B6 | 0.05 mg | 0.26 mg |
| Folate (DFE) | 38.1 µg | 182.5 µg |
| Choline | 10.8 mg | 51.6 mg |
