Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 380 g | Sweet, Astringent · Neutral |
 Corn kernels, cooked | 180 g | Sweet · Heating |
 Fresh cilantro | 24 g | Astringent, Bitter · Cooling |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 22 g | Sour · Heating |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 45 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook or warm the cooked black beans until fully tender, then let it cool from hot to warm.
- Prepare the cooked corn kernels and fresh cilantro.
- Blend the base with the olive oil, cumin, rock salt, and enough water for a spoonable texture.
- Add the lemon juice and remaining ingredients and pulse until combined.
- Serve a small spoonful at room temperature with warm bread or vegetables.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian dip adaptation)
Black Bean Cilantro Salsa is a concentrated dip intended as a small accompaniment. 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 Black Bean Cilantro Salsa
| Nutrient | Per 100g | Per Serving (1 serving (85g)) |
|---|---|---|
| Energy (Calories) | 321 kcal | 274 kcal |
| Protein | 14.7 g | 12.5 g |
| Total Carbohydrates | 55.0 g | 46.9 g |
| Dietary Fiber | 10.8 g | 9.2 g |
| Total Sugars | 1.5 g | 1.3 g |
| Total Fat | 5.7 g | 4.8 g |
| Calcium | 78.0 mg | 66.5 mg |
| Iron | 3.91 mg | 3.33 mg |
| Magnesium | 131.7 mg | 112.2 mg |
| Phosphorus | 256.0 mg | 218.2 mg |
| Potassium | 933 mg | 795 mg |
| Sodium | 242 mg | 206 mg |
| Zinc | 2.66 mg | 2.27 mg |
| Copper | 0.57 mg | 0.48 mg |
| Manganese | 0.75 mg | 0.64 mg |
| Selenium | 5.9 µg | 5.1 µg |
| Vitamin C | 2.7 mg | 2.3 mg |
| Vitamin A (RAE) | 15.1 µg | 12.9 µg |
| Vitamin E | 0.89 mg | 0.76 mg |
| Vitamin K | 16.3 µg | 13.9 µg |
| Thiamin (Vitamin B1) | 0.61 mg | 0.52 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.14 mg |
| Niacin (Vitamin B3) | 2.11 mg | 1.80 mg |
| Vitamin B6 | 0.33 mg | 0.28 mg |
| Folate (DFE) | 255.0 µg | 217.4 µg |
| Choline | 37.7 mg | 32.2 mg |
