Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked adzuki beans | 390 g | Sweet, Astringent · Neutral |
 Butternut squash, diced | 360 g | Sweet · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
| Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cooked adzuki beans and diced butternut squash in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and coriander seeds; stir to coat them evenly.
- Pour in the water, add the rock salt, and simmer covered until the legumes or grains are soft and the vegetables are tender.
- Uncover and reduce only until the broth lightly coats a spoon, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian stew adaptation)
Adzuki Butternut Stew is a moist, slowly simmered international main. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Adzuki Butternut Stew
| Nutrient | Per 100g | Per Serving (1 serving (433g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 410 kcal |
| Protein | 4.8 g | 20.7 g |
| Total Carbohydrates | 16.9 g | 73.3 g |
| Dietary Fiber | 3.5 g | 15.1 g |
| Total Sugars | 0.5 g | 2.0 g |
| Total Fat | 1.3 g | 5.6 g |
| Calcium | 31.4 mg | 136.2 mg |
| Iron | 1.46 mg | 6.34 mg |
| Magnesium | 38.3 mg | 166.2 mg |
| Phosphorus | 95.3 mg | 413.1 mg |
| Potassium | 364 mg | 1578 mg |
| Sodium | 116 mg | 504 mg |
| Zinc | 1.20 mg | 5.20 mg |
| Copper | 0.27 mg | 1.18 mg |
| Manganese | 0.45 mg | 1.93 mg |
| Selenium | 0.9 µg | 4.0 µg |
| Vitamin C | 4.5 mg | 19.4 mg |
| Vitamin A (RAE) | 110.8 µg | 480.3 µg |
| Vitamin E | 0.46 mg | 2.01 mg |
| Vitamin K | 0.9 µg | 3.7 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.86 mg | 3.72 mg |
| Vitamin B6 | 0.11 mg | 0.48 mg |
| Folate (DFE) | 145.5 µg | 630.8 µg |
| Choline | 0.05 mg | 0.2 mg |
