Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 360 g | Sweet, Astringent · Neutral |
 Corn kernels | 220 g | Sweet · Heating |
 Pumpkin, diced | 320 g | Sweet · Cooling |
 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cooked black beans and corn kernels and diced pumpkin 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 Latin American-inspired bean-corn-squash stew)
Three Sisters-Style Bean Corn Squash 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 Three Sisters-Style Bean Corn Squash Stew
| Nutrient | Per 100g | Per Serving (1 serving (475g)) |
|---|---|---|
| Energy (Calories) | 121 kcal | 575 kcal |
| Protein | 5.4 g | 25.8 g |
| Total Carbohydrates | 21.7 g | 103.2 g |
| Dietary Fiber | 4.0 g | 19.0 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 1.9 g | 8.8 g |
| Calcium | 32.9 mg | 156.2 mg |
| Iron | 1.56 mg | 7.43 mg |
| Magnesium | 51.2 mg | 243.1 mg |
| Phosphorus | 100.6 mg | 477.7 mg |
| Potassium | 382 mg | 1817 mg |
| Sodium | 110 mg | 523 mg |
| Zinc | 1.03 mg | 4.89 mg |
| Copper | 0.23 mg | 1.08 mg |
| Manganese | 0.29 mg | 1.39 mg |
| Selenium | 2.5 µg | 12.0 µg |
| Vitamin C | 1.9 mg | 8.8 mg |
| Vitamin A (RAE) | 76.7 µg | 364.2 µg |
| Vitamin E | 0.45 mg | 2.14 mg |
| Vitamin K | 5.1 µg | 24.3 µg |
| Thiamin (Vitamin B1) | 0.23 mg | 1.07 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.39 mg |
| Niacin (Vitamin B3) | 0.91 mg | 4.35 mg |
| Vitamin B6 | 0.14 mg | 0.66 mg |
| Folate (DFE) | 89.7 µg | 426.0 µg |
| Choline | 14.1 mg | 67.2 mg |
