Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fine cornmeal | 320 g | Sweet · Heating |
 Cooked black beans, mashed | 180 g | Sweet, Astringent · Neutral |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Combine the fine cornmeal, rock salt, and mashed cooked black beans, fresh cilantro.
- Add the water and half the olive oil and knead until the dough is smooth; cover and rest for 20 minutes.
- Divide and shape the dough according to the bread style, keeping the pieces even.
- Brush with the remaining olive oil and bake or griddle until cooked through and lightly browned.
- Wrap briefly in a clean cloth and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international flatbread adaptation)
Black Bean Corn Griddle Bread is a simple freshly cooked bread with measured oil. 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 Corn Griddle Bread
| Nutrient | Per 100g | Per Serving (1 serving (112g)) |
|---|---|---|
| Energy (Calories) | 223 kcal | 250 kcal |
| Protein | 7.7 g | 8.7 g |
| Total Carbohydrates | 39.1 g | 43.8 g |
| Dietary Fiber | 5.8 g | 6.5 g |
| Total Sugars | 0.7 g | 0.8 g |
| Total Fat | 4.7 g | 5.2 g |
| Calcium | 29.9 mg | 33.5 mg |
| Iron | 2.03 mg | 2.27 mg |
| Magnesium | 80.5 mg | 90.3 mg |
| Phosphorus | 146.5 mg | 164.3 mg |
| Potassium | 411 mg | 460 mg |
| Sodium | 232 mg | 260 mg |
| Zinc | 1.53 mg | 1.72 mg |
| Copper | 0.29 mg | 0.32 mg |
| Manganese | 0.39 mg | 0.44 mg |
| Selenium | 6.2 µg | 6.9 µg |
| Vitamin C | 0.5 mg | 0.6 mg |
| Vitamin A (RAE) | 10.7 µg | 12.0 µg |
| Vitamin E | 0.68 mg | 0.76 mg |
| Vitamin K | 9.1 µg | 10.2 µg |
| Thiamin (Vitamin B1) | 0.32 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.13 mg |
| Niacin (Vitamin B3) | 1.71 mg | 1.92 mg |
| Vitamin B6 | 0.28 mg | 0.32 mg |
| Folate (DFE) | 97.1 µg | 108.9 µg |
| Choline | 13.6 mg | 15.2 mg |
