Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 400 g | Sweet, Astringent · Neutral |
 Green plantain, diced | 320 g | Sweet, Astringent · Cooling |
 Fresh cilantro | 20 g | Astringent, Bitter · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cooked black beans and prepare the diced green plantain.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and fresh cilantro; turn everything through the seasoned oil.
- Pour in the water, add rock salt, and simmer until the flavors combine and the beans are very tender.
- Mash a small portion to thicken the sauce naturally, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international bean-dish adaptation)
Black Bean Green Plantain Pot is a thoroughly cooked bean main with a moist sauce. 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 Green Plantain Pot
| Nutrient | Per 100g | Per Serving (1 serving (304g)) |
|---|---|---|
| Energy (Calories) | 167 kcal | 506 kcal |
| Protein | 7.5 g | 22.8 g |
| Total Carbohydrates | 30.3 g | 92.2 g |
| Dietary Fiber | 5.7 g | 17.5 g |
| Total Sugars | 1.3 g | 4.0 g |
| Total Fat | 2.0 g | 6.2 g |
| Calcium | 45.6 mg | 138.7 mg |
| Iron | 2.05 mg | 6.24 mg |
| Magnesium | 68.7 mg | 209.0 mg |
| Phosphorus | 126.0 mg | 382.9 mg |
| Potassium | 614 mg | 1867 mg |
| Sodium | 164 mg | 499 mg |
| Zinc | 1.27 mg | 3.87 mg |
| Copper | 0.32 mg | 0.96 mg |
| Manganese | 0.39 mg | 1.19 mg |
| Selenium | 1.1 µg | 3.3 µg |
| Vitamin C | 5.8 mg | 17.6 mg |
| Vitamin A (RAE) | 5.7 µg | 17.3 µg |
| Vitamin E | 0.34 mg | 1.05 mg |
| Vitamin K | 7.8 µg | 23.8 µg |
| Thiamin (Vitamin B1) | 0.33 mg | 0.99 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.82 mg | 2.49 mg |
| Vitamin B6 | 0.12 mg | 0.35 mg |
| Folate (DFE) | 147.1 µg | 447.2 µg |
| Choline | 22.1 mg | 67.2 mg |
