Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 210 g | Sweet · Heating |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 300 g | Sweet, Bitter, Astringent · Cooling |
 Fresh ginger, finely grated | 7 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
- Measure 1150 ml (about 4 3/4 cups) water for Kapha Millet Mung Asparagus Bowl; bring it to a full boil, then keep it covered and hot for the additions below.
- For Kapha Millet Mung Asparagus Bowl, cover the proso 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.
- Cook the split mung until half tender, then add the soaked millet. Maintain steady low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Scatter the asparagus pieces and grated ginger over the pot once the grains swell. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Fold in coriander, salt, and olive oil, stopping before the green vegetable loses its color. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Rest Kapha Millet Mung Asparagus Bowl 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 Millet Mung Asparagus 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 Millet Mung Asparagus Bowl
| Nutrient | Per 100g | Per Serving (1 serving (463g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 391 kcal |
| Protein | 3.7 g | 17.2 g |
| Total Carbohydrates | 14.5 g | 67.3 g |
| Dietary Fiber | 2.9 g | 13.2 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 1.5 g | 6.8 g |
| Calcium | 20.5 mg | 94.8 mg |
| Iron | 1.33 mg | 6.16 mg |
| Magnesium | 33.4 mg | 154.5 mg |
| Phosphorus | 73.9 mg | 342.2 mg |
| Potassium | 168 mg | 779 mg |
| Sodium | 89 mg | 410 mg |
| Zinc | 0.53 mg | 2.46 mg |
| Copper | 0.21 mg | 0.96 mg |
| Manganese | 0.31 mg | 1.42 mg |
| Selenium | 1.5 µg | 6.8 µg |
| Vitamin C | 1.4 mg | 6.5 mg |
| Vitamin A (RAE) | 6.7 µg | 30.9 µg |
| Vitamin E | 0.37 mg | 1.72 mg |
| Vitamin K | 8.1 µg | 37.5 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.36 mg |
| Niacin (Vitamin B3) | 0.90 mg | 4.16 mg |
| Vitamin B6 | 0.09 mg | 0.43 mg |
| Folate (DFE) | 72.1 µg | 333.8 µg |
| Choline | 11.2 mg | 51.7 mg |
