Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats, rinsed and drained | 210 g | Sweet, Astringent · Heating |
 Red lentils, rinsed until clear | 170 g | Sweet, Astringent · Cooling |
 Radishes, cut into small cubes | 280 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, for finishing | 15 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 Buckwheat Masoor Radish Bowl, reserving about 60 ml to correct the final consistency.
- Cook the red lentils until halfway soft and stir in the buckwheat groats. Maintain medium-low heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add the radish cubes and ground coriander as the grains begin to split. Keep the pan over gentle medium heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- For Kapha Buckwheat Masoor Radish Bowl, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season with pepper and olive oil once the bowl is tender but not overly thick. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Buckwheat Masoor Radish Bowl 3 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 Buckwheat Masoor Radish 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 Buckwheat Masoor Radish Bowl
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 384 kcal |
| Protein | 3.9 g | 17.9 g |
| Total Carbohydrates | 14.8 g | 68.2 g |
| Dietary Fiber | 2.6 g | 11.8 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 1.5 g | 6.8 g |
| Calcium | 15.5 mg | 71.3 mg |
| Iron | 1.07 mg | 4.90 mg |
| Magnesium | 35.4 mg | 162.9 mg |
| Phosphorus | 71.5 mg | 328.8 mg |
| Potassium | 157 mg | 721 mg |
| Sodium | 94 mg | 431 mg |
| Zinc | 0.67 mg | 3.10 mg |
| Copper | 0.27 mg | 1.22 mg |
| Manganese | 0.35 mg | 1.62 mg |
| Selenium | 1.1 µg | 5.2 µg |
| Vitamin C | 2.5 mg | 11.4 mg |
| Vitamin A (RAE) | 0.3 µg | 1.5 µg |
| Vitamin E | 0.15 mg | 0.67 mg |
| Vitamin K | 1.0 µg | 4.8 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.99 mg | 4.54 mg |
| Vitamin B6 | 0.07 mg | 0.33 mg |
| Folate (DFE) | 26.1 µg | 120.1 µg |
| Choline | 1.0 mg | 4.7 mg |
