Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Corn kernels | 300 g | Sweet · Heating |
 Potatoes, diced | 360 g | Sweet, Astringent · Cooling |
 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 |
 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 corn kernels and diced potatoes and diced red bell pepper 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)
Corn Potato Pepper 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 Corn Potato Pepper Stew
| Nutrient | Per 100g | Per Serving (1 serving (470g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 404 kcal |
| Protein | 2.1 g | 9.8 g |
| Total Carbohydrates | 16.1 g | 75.8 g |
| Dietary Fiber | 1.9 g | 9.2 g |
| Total Sugars | 0.8 g | 3.6 g |
| Total Fat | 1.8 g | 8.7 g |
| Calcium | 9.5 mg | 44.8 mg |
| Iron | 0.80 mg | 3.78 mg |
| Magnesium | 28.1 mg | 132.3 mg |
| Phosphorus | 49.6 mg | 233.3 mg |
| Potassium | 163 mg | 766 mg |
| Sodium | 113 mg | 532 mg |
| Zinc | 0.47 mg | 2.20 mg |
| Copper | 0.08 mg | 0.40 mg |
| Manganese | 0.13 mg | 0.63 mg |
| Selenium | 2.6 µg | 12.4 µg |
| Vitamin C | 19.1 mg | 89.6 mg |
| Vitamin A (RAE) | 23.8 µg | 111.9 µg |
| Vitamin E | 0.47 mg | 2.19 mg |
| Vitamin K | 4.9 µg | 23.0 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.92 mg | 4.32 mg |
| Vitamin B6 | 0.19 mg | 0.91 mg |
| Folate (DFE) | 12.0 µg | 56.2 µg |
| Choline | 3.2 mg | 14.8 mg |
