Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White mushrooms, sliced | 340 g | Sweet, Astringent · Cooling |
 Cooked black beans | 380 g | Sweet, Astringent · Neutral |
 Carrot, diced | 140 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the sliced white mushrooms and cooked black beans 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)
Mushroom Black Bean 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 Mushroom Black Bean Stew
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 409 kcal |
| Protein | 5.3 g | 24.3 g |
| Total Carbohydrates | 14.3 g | 65.7 g |
| Dietary Fiber | 4.2 g | 19.2 g |
| Total Sugars | 0.8 g | 3.8 g |
| Total Fat | 1.4 g | 6.7 g |
| Calcium | 38.5 mg | 177.5 mg |
| Iron | 1.32 mg | 6.09 mg |
| Magnesium | 41.8 mg | 192.7 mg |
| Phosphorus | 93.2 mg | 429.6 mg |
| Potassium | 396 mg | 1827 mg |
| Sodium | 115 mg | 531 mg |
| Zinc | 0.83 mg | 3.82 mg |
| Copper | 0.20 mg | 0.94 mg |
| Manganese | 0.27 mg | 1.27 mg |
| Selenium | 0.7 µg | 3.4 µg |
| Vitamin C | 0.5 mg | 2.4 mg |
| Vitamin A (RAE) | 63.7 µg | 293.4 µg |
| Vitamin E | 0.32 mg | 1.49 mg |
| Vitamin K | 6.1 µg | 28.0 µg |
| Thiamin (Vitamin B1) | 0.19 mg | 0.90 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.62 mg | 2.87 mg |
| Vitamin B6 | 0.09 mg | 0.43 mg |
| Folate (DFE) | 93.4 µg | 430.3 µg |
| Choline | 14.5 mg | 66.6 mg |
