Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potato, diced | 440 g | Sweet · Cooling |
 Corn kernels | 260 g | Sweet · Heating |
 Cooked black beans | 240 g | Sweet, Astringent · Neutral |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the diced sweet potato and corn kernels into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the cooked black beans and coriander seeds evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Sweet Potato Corn Bake is baked until tender and served warm in a moderate portion. 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 Sweet Potato Corn Bake
| Nutrient | Per 100g | Per Serving (1 serving (243g)) |
|---|---|---|
| Energy (Calories) | 242 kcal | 589 kcal |
| Protein | 8.6 g | 21.0 g |
| Total Carbohydrates | 44.7 g | 108.7 g |
| Dietary Fiber | 7.4 g | 18.0 g |
| Total Sugars | 2.6 g | 6.3 g |
| Total Fat | 4.0 g | 9.7 g |
| Calcium | 53.0 mg | 129.0 mg |
| Iron | 2.42 mg | 5.88 mg |
| Magnesium | 89.3 mg | 217.2 mg |
| Phosphorus | 165.9 mg | 403.6 mg |
| Potassium | 603 mg | 1466 mg |
| Sodium | 235 mg | 571 mg |
| Zinc | 1.65 mg | 4.01 mg |
| Copper | 0.36 mg | 0.89 mg |
| Manganese | 0.53 mg | 1.29 mg |
| Selenium | 5.3 µg | 12.9 µg |
| Vitamin C | 1.2 mg | 2.8 mg |
| Vitamin A (RAE) | 323.8 µg | 787.7 µg |
| Vitamin E | 0.79 mg | 1.92 mg |
| Vitamin K | 5.6 µg | 13.5 µg |
| Thiamin (Vitamin B1) | 0.36 mg | 0.88 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.32 mg |
| Niacin (Vitamin B3) | 1.72 mg | 4.19 mg |
| Vitamin B6 | 0.33 mg | 0.81 mg |
| Folate (DFE) | 120.3 µg | 292.6 µg |
| Choline | 22.0 mg | 53.6 mg |
