Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 400 g | Sweet, Astringent · Neutral |
 Sweet potato, diced | 340 g | Sweet · Cooling |
 Tomato, chopped | 180 g | Sour, Sweet · Heating |
 Fresh cilantro | 20 g | Astringent, Bitter · 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 black beans and diced sweet potato and chopped tomato in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh cilantro; 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)
Latin Black Bean Sweet Potato 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 Latin Black Bean Sweet Potato Stew
| Nutrient | Per 100g | Per Serving (1 serving (480g)) |
|---|---|---|
| Energy (Calories) | 98 kcal | 469 kcal |
| Protein | 4.9 g | 23.7 g |
| Total Carbohydrates | 17.1 g | 82.3 g |
| Dietary Fiber | 4.0 g | 19.2 g |
| Total Sugars | 1.4 g | 6.9 g |
| Total Fat | 1.3 g | 6.4 g |
| Calcium | 37.1 mg | 177.9 mg |
| Iron | 1.34 mg | 6.44 mg |
| Magnesium | 43.1 mg | 206.9 mg |
| Phosphorus | 86.0 mg | 413.0 mg |
| Potassium | 402 mg | 1928 mg |
| Sodium | 115 mg | 552 mg |
| Zinc | 0.86 mg | 4.11 mg |
| Copper | 0.22 mg | 1.05 mg |
| Manganese | 0.29 mg | 1.40 mg |
| Selenium | 0.8 µg | 4.1 µg |
| Vitamin C | 2.0 mg | 9.8 mg |
| Vitamin A (RAE) | 133.1 µg | 638.9 µg |
| Vitamin E | 0.33 mg | 1.59 mg |
| Vitamin K | 6.0 µg | 28.9 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.99 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.58 mg | 2.81 mg |
| Vitamin B6 | 0.11 mg | 0.51 mg |
| Folate (DFE) | 96.5 µg | 463.3 µg |
| Choline | 16.8 mg | 80.7 mg |
