Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown lentils | 230 g | Astringent, Sweet · Cooling |
 Tomatoes, chopped | 320 g | Sour, Sweet · Heating |
 Carrot, diced | 160 g | Sweet, Bitter · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 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 | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the brown lentils and chopped tomatoes and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and dried oregano; 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)
Latin-Style Lentil Tomato 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 Latin-Style Lentil Tomato Stew
| Nutrient | Per 100g | Per Serving (1 serving (473g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 281 kcal |
| Protein | 3.3 g | 15.6 g |
| Total Carbohydrates | 9.5 g | 44.8 g |
| Dietary Fiber | 1.9 g | 9.0 g |
| Total Sugars | 1.1 g | 5.2 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 16.1 mg | 76.3 mg |
| Iron | 1.07 mg | 5.05 mg |
| Magnesium | 10.9 mg | 51.6 mg |
| Phosphorus | 43.0 mg | 203.7 mg |
| Potassium | 157 mg | 743 mg |
| Sodium | 113 mg | 533 mg |
| Zinc | 0.47 mg | 2.24 mg |
| Copper | 0.12 mg | 0.55 mg |
| Manganese | 0.22 mg | 1.03 mg |
| Selenium | 0.09 µg | 0.4 µg |
| Vitamin C | 3.4 mg | 16.2 mg |
| Vitamin A (RAE) | 78.2 µg | 369.9 µg |
| Vitamin E | 0.97 mg | 4.57 mg |
| Vitamin K | 4.6 µg | 21.9 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.52 mg | 2.46 mg |
| Vitamin B6 | 0.09 mg | 0.44 mg |
| Folate (DFE) | 62.7 µg | 296.9 µg |
| Choline | 13.7 mg | 64.8 mg |
