Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 95 g | Sweet · Cooling |
 Mung beans, split and rinsed | 95 g | Sweet, Astringent · Cooling |
 Sweet potato, peeled and finely diced | 170 g | Sweet · Cooling |
 Cumin seeds, ground fresh | 3 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1450 ml (about 6 cups) hot water before starting Sweet Potato Mung Peya; keep one small ladle in reserve in case the base tightens early.
- Simmer the mung and rice until partly soft, then add sweet potato. Maintain steady low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Crush a few tender root pieces to thicken the broth lightly. Work in 3 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season with cumin and ghee and serve the peya warm. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sweet Potato Mung Peya 5 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)
Sweet Potato Mung Peya 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 Sweet Potato Mung Peya
| Nutrient | Per 100g | Per Serving (1 serving (457g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 235 kcal |
| Protein | 1.8 g | 8.2 g |
| Total Carbohydrates | 9.4 g | 42.7 g |
| Dietary Fiber | 1.2 g | 5.5 g |
| Total Sugars | 0.7 g | 3.4 g |
| Total Fat | 0.8 g | 3.6 g |
| Calcium | 15.1 mg | 68.9 mg |
| Iron | 0.74 mg | 3.38 mg |
| Magnesium | 14.8 mg | 67.8 mg |
| Phosphorus | 30.3 mg | 138.3 mg |
| Potassium | 105 mg | 480 mg |
| Sodium | 73 mg | 335 mg |
| Zinc | 0.24 mg | 1.10 mg |
| Copper | 0.08 mg | 0.38 mg |
| Manganese | 0.14 mg | 0.64 mg |
| Selenium | 1.3 µg | 5.8 µg |
| Vitamin C | 0.5 mg | 2.2 mg |
| Vitamin A (RAE) | 71.9 µg | 328.4 µg |
| Vitamin E | 0.08 mg | 0.38 mg |
| Vitamin K | 0.7 µg | 3.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.39 mg | 1.80 mg |
| Vitamin B6 | 0.05 mg | 0.22 mg |
| Folate (DFE) | 53.6 µg | 245.1 µg |
| Choline | 6.7 mg | 30.7 mg |
