Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 190 g | Sweet, Astringent · Cooling |
 Black beans, soaked overnight and drained | 210 g | Sweet, Astringent · Neutral |
 Celery stalks, cut into small crescents | 260 g | Astringent, Bitter, Salty · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Olive oil, for finishing | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Kapha Barley Black Bean Celery Bowl, reserving about 60 ml to correct the final consistency.
- Cover the pearled barley and black beans with at least three times their combined volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked black beans until soft and reserve their dark broth. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Simmer the barley and celery crescents in that broth until both become tender. Maintain gentle medium heat for 20–22 minutes, stirring every 5 minutes, until a knife tip enters the thickest stem with only slight resistance.
- Return the beans, season with cumin and pepper, and finish with very little olive oil. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Barley Black Bean Celery Bowl 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 Barley Black Bean Celery Bowl 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 Barley Black Bean Celery Bowl
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 394 kcal |
| Protein | 3.9 g | 18.0 g |
| Total Carbohydrates | 15.4 g | 70.8 g |
| Dietary Fiber | 3.9 g | 17.8 g |
| Total Sugars | 0.5 g | 2.4 g |
| Total Fat | 1.3 g | 5.8 g |
| Calcium | 28.6 mg | 131.2 mg |
| Iron | 1.18 mg | 5.43 mg |
| Magnesium | 36.9 mg | 169.3 mg |
| Phosphorus | 72.6 mg | 333.6 mg |
| Potassium | 261 mg | 1198 mg |
| Sodium | 101 mg | 462 mg |
| Zinc | 0.74 mg | 3.42 mg |
| Copper | 0.16 mg | 0.75 mg |
| Manganese | 0.37 mg | 1.72 mg |
| Selenium | 4.3 µg | 20.0 µg |
| Vitamin C | 0.5 mg | 2.1 mg |
| Vitamin A (RAE) | 3.5 µg | 15.8 µg |
| Vitamin E | 0.27 mg | 1.22 mg |
| Vitamin K | 5.8 µg | 26.8 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.80 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.76 mg | 3.49 mg |
| Vitamin B6 | 0.08 mg | 0.36 mg |
| Folate (DFE) | 57.9 µg | 265.8 µg |
| Choline | 8.5 mg | 39.3 mg |
