Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked kidney beans | 390 g | Sweet, Astringent · Cooling |
 Green plantain, diced | 340 g | Sweet, Astringent · Cooling |
 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 cooked kidney beans and diced green plantain 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)
Kidney Bean Plantain 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 Kidney Bean Plantain Stew
| Nutrient | Per 100g | Per Serving (1 serving (432g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 348 kcal |
| Protein | 2.1 g | 9.3 g |
| Total Carbohydrates | 12.2 g | 52.9 g |
| Dietary Fiber | 2.1 g | 9.2 g |
| Total Sugars | 0.5 g | 2.3 g |
| Total Fat | 2.7 g | 11.7 g |
| Calcium | 12.0 mg | 51.9 mg |
| Iron | 0.95 mg | 4.09 mg |
| Magnesium | 19.8 mg | 85.5 mg |
| Phosphorus | 38.2 mg | 165.3 mg |
| Potassium | 181 mg | 784 mg |
| Sodium | 165 mg | 712 mg |
| Zinc | 0.29 mg | 1.26 mg |
| Copper | 0.09 mg | 0.37 mg |
| Manganese | 0.04 mg | 0.16 mg |
| Selenium | 0.3 µg | 1.4 µg |
| Vitamin C | 4.6 mg | 19.9 mg |
| Vitamin A (RAE) | 4.0 µg | 17.3 µg |
| Vitamin E | 0.48 mg | 2.07 mg |
| Vitamin K | 7.4 µg | 32.2 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.08 mg |
| Vitamin B6 | 0.04 mg | 0.17 mg |
| Folate (DFE) | 26.7 µg | 115.3 µg |
| Choline | 6.6 mg | 28.5 mg |
