Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grain | 240 g | Sweet, Astringent · Cooling |
 Cooked black beans | 230 g | Sweet, Astringent · Neutral |
 Red bell pepper, diced | 160 g | Sweet · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1020 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the sorghum grain until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the cooked black beans, diced red bell pepper 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)
Sorghum Black 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 Sorghum Black Bean Pot
| Nutrient | Per 100g | Per Serving (1 serving (418g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 444 kcal |
| Protein | 4.6 g | 19.3 g |
| Total Carbohydrates | 19.5 g | 81.9 g |
| Dietary Fiber | 3.3 g | 13.9 g |
| Total Sugars | 1.1 g | 4.4 g |
| Total Fat | 1.8 g | 7.4 g |
| Calcium | 23.0 mg | 96.3 mg |
| Iron | 1.34 mg | 5.60 mg |
| Magnesium | 49.5 mg | 207.4 mg |
| Phosphorus | 93.1 mg | 389.9 mg |
| Potassium | 279 mg | 1168 mg |
| Sodium | 120 mg | 502 mg |
| Zinc | 0.78 mg | 3.26 mg |
| Copper | 0.17 mg | 0.69 mg |
| Manganese | 0.39 mg | 1.64 mg |
| Selenium | 2.2 µg | 9.2 µg |
| Vitamin C | 12.2 mg | 51.1 mg |
| Vitamin A (RAE) | 15.1 µg | 63.3 µg |
| Vitamin E | 0.43 mg | 1.81 mg |
| Vitamin K | 1.9 µg | 7.8 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.74 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.90 mg | 3.76 mg |
| Vitamin B6 | 0.13 mg | 0.55 mg |
| Folate (DFE) | 68.2 µg | 285.8 µg |
| Choline | 9.7 mg | 40.6 mg |
