Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 380 g | Sweet, Astringent · Neutral |
 Tomatoes, chopped | 320 g | Sour, Sweet · Heating |
 Corn kernels | 160 g | Sweet · Heating |
 Aged cheese, grated | 120 g | Sour, Salty, Sweet · Heating |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the cooked black beans and chopped tomatoes and corn kernels into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the grated aged cheese and fresh cilantro evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
This bean bake is flagged because aged cheese is combined with tomato. Vata: serve warm with soft rice. Pitta: reduce tomato and pepper. Kapha: use less cheese. Compliant variant: omit the cheese and top with ground pumpkin seeds.
USDA Nutrition Facts for Black Bean Tomato Cheese Bake
| Nutrient | Per 100g | Per Serving (1 serving (257g)) |
|---|---|---|
| Energy (Calories) | 256 kcal | 659 kcal |
| Protein | 12.5 g | 32.1 g |
| Total Carbohydrates | 36.4 g | 93.5 g |
| Dietary Fiber | 7.4 g | 19.0 g |
| Total Sugars | 1.8 g | 4.5 g |
| Total Fat | 7.5 g | 19.2 g |
| Calcium | 138.2 mg | 355.1 mg |
| Iron | 2.53 mg | 6.51 mg |
| Magnesium | 90.8 mg | 233.4 mg |
| Phosphorus | 225.0 mg | 578.3 mg |
| Potassium | 688 mg | 1769 mg |
| Sodium | 275 mg | 706 mg |
| Zinc | 2.19 mg | 5.63 mg |
| Copper | 0.39 mg | 1.00 mg |
| Manganese | 0.52 mg | 1.35 mg |
| Selenium | 6.9 µg | 17.8 µg |
| Vitamin C | 4.7 mg | 12.2 mg |
| Vitamin A (RAE) | 57.8 µg | 148.6 µg |
| Vitamin E | 0.95 mg | 2.44 mg |
| Vitamin K | 13.4 µg | 34.4 µg |
| Thiamin (Vitamin B1) | 0.41 mg | 1.05 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.42 mg |
| Niacin (Vitamin B3) | 1.51 mg | 3.88 mg |
| Vitamin B6 | 0.24 mg | 0.62 mg |
| Folate (DFE) | 176.0 µg | 452.3 µg |
| Choline | 28.9 mg | 74.2 mg |
