Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked kidney beans | 400 g | Sweet, Astringent · Cooling |
 Sweet potato, diced | 330 g | Sweet · Cooling |
 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 kidney beans and prepare the diced sweet potato.
- 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)
Kidney Bean Sweet Potato 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 Sweet Potato Pot
| Nutrient | Per 100g | Per Serving (1 serving (306g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 292 kcal |
| Protein | 3.1 g | 9.6 g |
| Total Carbohydrates | 12.5 g | 38.3 g |
| Dietary Fiber | 3.1 g | 9.6 g |
| Total Sugars | 1.2 g | 3.8 g |
| Total Fat | 3.8 g | 11.7 g |
| Calcium | 21.1 mg | 64.8 mg |
| Iron | 1.26 mg | 3.86 mg |
| Magnesium | 22.1 mg | 67.8 mg |
| Phosphorus | 57.7 mg | 176.9 mg |
| Potassium | 226 mg | 693 mg |
| Sodium | 247 mg | 756 mg |
| Zinc | 0.43 mg | 1.32 mg |
| Copper | 0.12 mg | 0.38 mg |
| Manganese | 0.08 mg | 0.26 mg |
| Selenium | 0.5 µg | 1.7 µg |
| Vitamin C | 1.5 mg | 4.5 mg |
| Vitamin A (RAE) | 196.5 µg | 602.3 µg |
| Vitamin E | 0.76 mg | 2.33 mg |
| Vitamin K | 11.1 µg | 34.0 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.21 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.35 mg | 1.06 mg |
| Vitamin B6 | 0.09 mg | 0.29 mg |
| Folate (DFE) | 41.5 µg | 127.2 µg |
| Choline | 12.9 mg | 39.4 mg |
