Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 100 g | Sweet, Astringent · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 8 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1450 ml (about 6 cups) freshly boiled water for Soft Barley Manda, reserving about 60 ml to correct the final consistency.
- For Soft Barley Manda, cover the pearled barley with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked barley in abundant water until the grains split. Maintain steady low heat for 19–21 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Strain the pale cooking liquid without forcing through the solids. Let it drain for 2 minutes without pressing harder than the recipe's texture requires.
- Season with fennel and a little ghee while warm. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Soft Barley Manda 6 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Soft Barley Manda is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Soft Barley Manda
| Nutrient | Per 100g | Per Serving (1 serving (391g)) |
|---|---|---|
| Energy (Calories) | 28 kcal | 109 kcal |
| Protein | 0.8 g | 3.2 g |
| Total Carbohydrates | 4.8 g | 18.8 g |
| Dietary Fiber | 1.2 g | 4.6 g |
| Total Sugars | 0.05 g | 0.2 g |
| Total Fat | 0.7 g | 2.7 g |
| Calcium | 7.3 mg | 28.4 mg |
| Iron | 0.27 mg | 1.04 mg |
| Magnesium | 10.2 mg | 39.8 mg |
| Phosphorus | 17.8 mg | 69.7 mg |
| Potassium | 32 mg | 126 mg |
| Sodium | 79 mg | 309 mg |
| Zinc | 0.19 mg | 0.76 mg |
| Copper | 0.04 mg | 0.17 mg |
| Manganese | 0.14 mg | 0.53 mg |
| Selenium | 2.4 µg | 9.4 µg |
| Vitamin C | 0.04 mg | 0.2 mg |
| Vitamin A (RAE) | 4.4 µg | 17.1 µg |
| Vitamin E | 0.05 mg | 0.20 mg |
| Vitamin K | 0.2 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.31 mg | 1.20 mg |
| Vitamin B6 | 0.02 mg | 0.08 mg |
| Folate (DFE) | 1.2 µg | 4.8 µg |
| Choline | 0.1 mg | 0.4 mg |
