Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 400 g | Sweet, Astringent · Cooling |
 Corn kernels | 220 g | Sweet · Heating |
 Red bell pepper, diced | 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 chickpeas and prepare the corn kernels and diced red bell pepper.
- 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)
Chickpea Corn Pepper 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 Chickpea Corn Pepper Pot
| Nutrient | Per 100g | Per Serving (1 serving (334g)) |
|---|---|---|
| Energy (Calories) | 141 kcal | 470 kcal |
| Protein | 4.3 g | 14.2 g |
| Total Carbohydrates | 21.0 g | 70.2 g |
| Dietary Fiber | 3.7 g | 12.5 g |
| Total Sugars | 2.2 g | 7.2 g |
| Total Fat | 4.9 g | 16.4 g |
| Calcium | 20.3 mg | 67.8 mg |
| Iron | 1.51 mg | 5.04 mg |
| Magnesium | 37.9 mg | 126.6 mg |
| Phosphorus | 87.4 mg | 291.9 mg |
| Potassium | 175 mg | 584 mg |
| Sodium | 220 mg | 736 mg |
| Zinc | 0.85 mg | 2.85 mg |
| Copper | 0.16 mg | 0.54 mg |
| Manganese | 0.11 mg | 0.37 mg |
| Selenium | 3.6 µg | 12.1 µg |
| Vitamin C | 21.8 mg | 72.7 mg |
| Vitamin A (RAE) | 33.2 µg | 110.7 µg |
| Vitamin E | 1.09 mg | 3.65 mg |
| Vitamin K | 9.4 µg | 31.4 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.92 mg | 3.09 mg |
| Vitamin B6 | 0.19 mg | 0.64 mg |
| Folate (DFE) | 57.2 µg | 190.9 µg |
| Choline | 13.1 mg | 43.7 mg |
