Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 240 g | Sweet · Heating |
 Cooked kidney beans | 230 g | Sweet, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the proso millet until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the cooked kidney beans, diced carrot, fresh cilantro and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Millet Kidney Bean Pot is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Millet Kidney Bean Pot
| Nutrient | Per 100g | Per Serving (1 serving (375g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 384 kcal |
| Protein | 3.1 g | 11.8 g |
| Total Carbohydrates | 15.9 g | 59.7 g |
| Dietary Fiber | 2.7 g | 10.3 g |
| Total Sugars | 0.5 g | 1.9 g |
| Total Fat | 2.9 g | 11.1 g |
| Calcium | 12.8 mg | 48.0 mg |
| Iron | 1.09 mg | 4.09 mg |
| Magnesium | 27.4 mg | 102.8 mg |
| Phosphorus | 70.5 mg | 265.1 mg |
| Potassium | 128 mg | 482 mg |
| Sodium | 173 mg | 649 mg |
| Zinc | 0.46 mg | 1.75 mg |
| Copper | 0.17 mg | 0.63 mg |
| Manganese | 0.29 mg | 1.07 mg |
| Selenium | 0.6 µg | 2.4 µg |
| Vitamin C | 1.1 mg | 4.0 mg |
| Vitamin A (RAE) | 81.9 µg | 307.9 µg |
| Vitamin E | 0.47 mg | 1.78 mg |
| Vitamin K | 8.0 µg | 29.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.95 mg | 3.55 mg |
| Vitamin B6 | 0.09 mg | 0.35 mg |
| Folate (DFE) | 33.7 µg | 126.6 µg |
| Choline | 5.4 mg | 20.2 mg |
