Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearl millet, soaked and drained | 190 g | Sweet · Heating |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Turnips, peeled and cut into small cubes | 300 g | Pungent, Bitter, Sweet · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Mustard oil, for the pot | 15 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1150 ml (about 4 3/4 cups) water for Kapha Bajra Mung Turnip Stew; bring it to a full boil, then keep it covered and hot for the additions below.
- Cover the pearl millet with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the pearl millet and split mung until their textures begin to merge. Maintain moderate heat for 11–13 minutes, stirring every 3 minutes, until every pearl is translucent with no opaque pin at its center.
- Add the turnip cubes and grated ginger, then cook until the roots are completely tender. Maintain medium-low heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Bloom cumin in mustard oil, stir it through the stew, and leave plenty of vegetables in each bowl. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Rest Kapha Bajra Mung Turnip Stew 7 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Kapha Bajra Mung Turnip Stew is a light, warming complete meal composed to calm kapha Vata: add a little ghee and keep the serving moist if dryness appears. Pitta: reduce pepper and ginger while retaining coriander. Kapha: retain the lean portion, warming spices, and abundant vegetables.
USDA Nutrition Facts for Kapha Bajra Mung Turnip Stew
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 373 kcal |
| Protein | 3.5 g | 16.3 g |
| Total Carbohydrates | 13.4 g | 61.7 g |
| Dietary Fiber | 3.0 g | 13.9 g |
| Total Sugars | 1.3 g | 6.1 g |
| Total Fat | 1.6 g | 7.2 g |
| Calcium | 24.4 mg | 112.4 mg |
| Iron | 1.52 mg | 6.98 mg |
| Magnesium | 33.8 mg | 155.8 mg |
| Phosphorus | 69.6 mg | 320.4 mg |
| Potassium | 190 mg | 877 mg |
| Sodium | 100 mg | 460 mg |
| Zinc | 0.60 mg | 2.75 mg |
| Copper | 0.17 mg | 0.76 mg |
| Manganese | 0.24 mg | 1.12 mg |
| Selenium | 4.0 µg | 18.5 µg |
| Vitamin C | 3.9 mg | 18.0 mg |
| Vitamin A (RAE) | 3.6 µg | 16.8 µg |
| Vitamin E | 0.09 mg | 0.40 mg |
| Vitamin K | 1.2 µg | 5.3 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.38 mg | 1.74 mg |
| Vitamin B6 | 0.08 mg | 0.37 mg |
| Folate (DFE) | 60.2 µg | 277.2 µg |
| Choline | 11.0 mg | 50.8 mg |
