Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 420 g | Sweet, Astringent · Neutral |
 Tomatoes, chopped | 260 g | Sour, Sweet · Heating |
 Corn kernels | 220 g | Sweet · Heating |
 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 tomatoes and corn kernels.
- 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 Latin American bean-pot adaptation)
Black Bean Tomato Corn 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 Tomato Corn Pot
| Nutrient | Per 100g | Per Serving (1 serving (349g)) |
|---|---|---|
| Energy (Calories) | 176 kcal | 614 kcal |
| Protein | 8.2 g | 28.7 g |
| Total Carbohydrates | 31.3 g | 109.4 g |
| Dietary Fiber | 6.1 g | 21.3 g |
| Total Sugars | 1.2 g | 4.3 g |
| Total Fat | 2.6 g | 8.9 g |
| Calcium | 44.0 mg | 153.6 mg |
| Iron | 2.16 mg | 7.55 mg |
| Magnesium | 75.0 mg | 261.7 mg |
| Phosphorus | 145.2 mg | 506.8 mg |
| Potassium | 547 mg | 1909 mg |
| Sodium | 149 mg | 520 mg |
| Zinc | 1.50 mg | 5.23 mg |
| Copper | 0.32 mg | 1.12 mg |
| Manganese | 0.43 mg | 1.50 mg |
| Selenium | 3.4 µg | 12.0 µg |
| Vitamin C | 3.0 mg | 10.3 mg |
| Vitamin A (RAE) | 14.5 µg | 50.7 µg |
| Vitamin E | 0.51 mg | 1.77 mg |
| Vitamin K | 8.4 µg | 29.4 µg |
| Thiamin (Vitamin B1) | 0.34 mg | 1.19 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.34 mg |
| Niacin (Vitamin B3) | 1.30 mg | 4.52 mg |
| Vitamin B6 | 0.20 mg | 0.71 mg |
| Folate (DFE) | 140.3 µg | 489.6 µg |
| Choline | 21.5 mg | 74.9 mg |
