Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 420 g | Sweet, Astringent · Neutral |
 Spinach, chopped | 280 g | Astringent, Sweet · 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 chopped spinach.
- 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 Spinach 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 Spinach Pot
| Nutrient | Per 100g | Per Serving (1 serving (299g)) |
|---|---|---|
| Energy (Calories) | 140 kcal | 418 kcal |
| Protein | 8.3 g | 24.9 g |
| Total Carbohydrates | 22.9 g | 68.5 g |
| Dietary Fiber | 6.0 g | 18.0 g |
| Total Sugars | 0.9 g | 2.6 g |
| Total Fat | 2.2 g | 6.5 g |
| Calcium | 71.1 mg | 212.5 mg |
| Iron | 2.60 mg | 7.78 mg |
| Magnesium | 80.3 mg | 240.0 mg |
| Phosphorus | 137.1 mg | 410.0 mg |
| Potassium | 665 mg | 1987 mg |
| Sodium | 185 mg | 553 mg |
| Zinc | 1.43 mg | 4.28 mg |
| Copper | 0.34 mg | 1.00 mg |
| Manganese | 0.60 mg | 1.79 mg |
| Selenium | 1.4 µg | 4.1 µg |
| Vitamin C | 7.0 mg | 21.1 mg |
| Vitamin A (RAE) | 115.6 µg | 345.6 µg |
| Vitamin E | 0.87 mg | 2.61 mg |
| Vitamin K | 121.1 µg | 362.2 µg |
| Thiamin (Vitamin B1) | 0.34 mg | 1.01 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.35 mg |
| Niacin (Vitamin B3) | 0.89 mg | 2.65 mg |
| Vitamin B6 | 0.15 mg | 0.45 mg |
| Folate (DFE) | 202.4 µg | 605.2 µg |
| Choline | 28.1 mg | 84.1 mg |
