Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked kidney beans | 400 g | Sweet, Astringent · Cooling |
 Corn kernels | 220 g | Sweet · Heating |
 Tomatoes, chopped | 240 g | Sour, Sweet · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 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 kidney beans and prepare the corn kernels and chopped tomatoes.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and dried oregano; 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)
Kidney Bean Corn Tomato 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 Kidney Bean Corn Tomato Pot
| Nutrient | Per 100g | Per Serving (1 serving (334g)) |
|---|---|---|
| Energy (Calories) | 129 kcal | 433 kcal |
| Protein | 4.2 g | 14.0 g |
| Total Carbohydrates | 19.5 g | 65.2 g |
| Dietary Fiber | 3.6 g | 12.0 g |
| Total Sugars | 0.7 g | 2.3 g |
| Total Fat | 4.3 g | 14.4 g |
| Calcium | 17.5 mg | 58.5 mg |
| Iron | 1.55 mg | 5.20 mg |
| Magnesium | 37.1 mg | 124.4 mg |
| Phosphorus | 79.7 mg | 266.8 mg |
| Potassium | 209 mg | 698 mg |
| Sodium | 218 mg | 731 mg |
| Zinc | 0.71 mg | 2.39 mg |
| Copper | 0.14 mg | 0.46 mg |
| Manganese | 0.12 mg | 0.40 mg |
| Selenium | 2.9 µg | 9.7 µg |
| Vitamin C | 2.8 mg | 9.4 mg |
| Vitamin A (RAE) | 9.7 µg | 32.4 µg |
| Vitamin E | 0.89 mg | 2.98 mg |
| Vitamin K | 8.0 µg | 26.6 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.88 mg | 2.93 mg |
| Vitamin B6 | 0.15 mg | 0.51 mg |
| Folate (DFE) | 40.7 µg | 136.3 µg |
| Choline | 9.8 mg | 32.9 mg |
