Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 190 g | Sweet, Astringent · Cooling |
 Red lentils, rinsed until clear | 175 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 300 g | Sweet, Bitter, Astringent · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · 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
- Measure 1150 ml (about 4 3/4 cups) water for Kapha Barley Masoor Asparagus Stew; bring it to a full boil, then keep it covered and hot for the additions below.
- For Kapha Barley Masoor Asparagus Stew, cover the pearled barley 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 soaked barley until it begins to plump, then add the red lentils. Maintain medium-low heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Slide in the asparagus pieces as the lentils soften and keep the broth lively. Keep this stage to 7–9 minutes over gentle medium heat and stop when a knife tip enters the thickest stem with only slight resistance.
- Season with pepper, olive oil, and chopped dill after removing the stew from heat. 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 Masoor Asparagus 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 Barley Masoor Asparagus 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 Barley Masoor Asparagus Stew
| Nutrient | Per 100g | Per Serving (1 serving (464g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 376 kcal |
| Protein | 3.9 g | 18.3 g |
| Total Carbohydrates | 14.3 g | 66.4 g |
| Dietary Fiber | 3.2 g | 14.9 g |
| Total Sugars | 0.4 g | 1.8 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 17.1 mg | 79.4 mg |
| Iron | 1.51 mg | 7.03 mg |
| Magnesium | 23.0 mg | 107.1 mg |
| Phosphorus | 64.2 mg | 298.2 mg |
| Potassium | 153 mg | 712 mg |
| Sodium | 89 mg | 413 mg |
| Zinc | 0.73 mg | 3.39 mg |
| Copper | 0.21 mg | 1.00 mg |
| Manganese | 0.43 mg | 1.99 mg |
| Selenium | 4.2 µg | 19.7 µg |
| Vitamin C | 2.1 mg | 9.6 mg |
| Vitamin A (RAE) | 11.1 µg | 51.8 µg |
| Vitamin E | 0.39 mg | 1.81 mg |
| Vitamin K | 7.7 µg | 36.0 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.64 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.79 mg | 3.67 mg |
| Vitamin B6 | 0.09 mg | 0.41 mg |
| Folate (DFE) | 31.3 µg | 145.7 µg |
| Choline | 2.6 mg | 12.1 mg |
