Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats, rinsed and drained | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Green beans, cut into small diamonds | 300 g | Sweet, Astringent · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 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
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Kapha Buckwheat Mung Green Bean Meal; keep one small ladle in reserve in case the base tightens early.
- Simmer the split mung until halfway tender and add the buckwheat groats. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Stir in the bean diamonds and ground coriander once the grains begin to soften. Keep the pan over low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- For Kapha Buckwheat Mung Green Bean Meal, 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 the dry-leaning meal with pepper and a small spoonful of olive oil. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Buckwheat Mung Green Bean Meal 4 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 Mung Green Bean Meal 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 Mung Green Bean Meal
| Nutrient | Per 100g | Per Serving (1 serving (462g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 380 kcal |
| Protein | 3.9 g | 18.2 g |
| Total Carbohydrates | 15.0 g | 69.3 g |
| Dietary Fiber | 3.2 g | 14.7 g |
| Total Sugars | 1.1 g | 5.1 g |
| Total Fat | 1.3 g | 6.2 g |
| Calcium | 24.7 mg | 114.0 mg |
| Iron | 1.08 mg | 4.99 mg |
| Magnesium | 48.7 mg | 225.2 mg |
| Phosphorus | 79.0 mg | 365.2 mg |
| Potassium | 201 mg | 931 mg |
| Sodium | 89 mg | 411 mg |
| Zinc | 0.57 mg | 2.62 mg |
| Copper | 0.23 mg | 1.06 mg |
| Manganese | 0.31 mg | 1.41 mg |
| Selenium | 1.8 µg | 8.5 µg |
| Vitamin C | 2.5 mg | 11.4 mg |
| Vitamin A (RAE) | 6.3 µg | 28.9 µg |
| Vitamin E | 0.24 mg | 1.13 mg |
| Vitamin K | 8.6 µg | 39.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.40 mg |
| Niacin (Vitamin B3) | 1.12 mg | 5.18 mg |
| Vitamin B6 | 0.08 mg | 0.37 mg |
| Folate (DFE) | 62.9 µg | 290.7 µg |
| Choline | 11.0 mg | 50.8 mg |
