Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 200 g | Sweet, Astringent · Heating |
 Cooked black beans | 340 g | Sweet, Astringent · Neutral |
 Carrot, diced | 150 g | Sweet, Bitter · Heating |
 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 | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the quinoa 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 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)
Quinoa 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 Quinoa Black Bean Stew
| Nutrient | Per 100g | Per Serving (1 serving (447g)) |
|---|---|---|
| Energy (Calories) | 120 kcal | 536 kcal |
| Protein | 5.8 g | 26.1 g |
| Total Carbohydrates | 20.1 g | 89.7 g |
| Dietary Fiber | 4.1 g | 18.4 g |
| Total Sugars | 0.8 g | 3.6 g |
| Total Fat | 2.1 g | 9.2 g |
| Calcium | 37.1 mg | 166.1 mg |
| Iron | 1.66 mg | 7.44 mg |
| Magnesium | 57.7 mg | 258.3 mg |
| Phosphorus | 123.1 mg | 551.1 mg |
| Potassium | 383 mg | 1714 mg |
| Sodium | 119 mg | 532 mg |
| Zinc | 1.09 mg | 4.88 mg |
| Copper | 0.24 mg | 1.08 mg |
| Manganese | 0.46 mg | 2.04 mg |
| Selenium | 1.6 µg | 7.4 µg |
| Vitamin C | 0.9 mg | 3.8 mg |
| Vitamin A (RAE) | 74.0 µg | 331.0 µg |
| Vitamin E | 1.11 mg | 4.98 mg |
| Vitamin K | 6.4 µg | 28.5 µg |
| Thiamin (Vitamin B1) | 0.22 mg | 0.98 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.36 mg |
| Niacin (Vitamin B3) | 0.65 mg | 2.90 mg |
| Vitamin B6 | 0.12 mg | 0.55 mg |
| Folate (DFE) | 107.2 µg | 479.7 µg |
| Choline | 21.4 mg | 95.7 mg |
