Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 130 g | Sweet, Astringent · Cooling |
 Sweet potato, peeled and finely diced | 180 g | Sweet · Cooling |
 Cumin seeds, ground fresh | 3 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1450 ml (about 6 cups) water for Sweet Potato Mung Yusha; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the mung and sweet potato until both are spoon-tender. Maintain gentle medium heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Mash one root piece and dilute the broth to a light consistency. Take 7–9 minutes over low heat, using the stated texture and aroma as the final guide.
- Add cumin, salt, and ghee before serving warm. Keep the pan over steady low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Sweet Potato Mung Yusha 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)
Sweet Potato Mung Yusha 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 Yusha
| Nutrient | Per 100g | Per Serving (1 serving (444g)) |
|---|---|---|
| Energy (Calories) | 40 kcal | 176 kcal |
| Protein | 1.9 g | 8.6 g |
| Total Carbohydrates | 6.7 g | 29.7 g |
| Dietary Fiber | 1.5 g | 6.7 g |
| Total Sugars | 0.9 g | 4.0 g |
| Total Fat | 0.7 g | 3.1 g |
| Calcium | 16.8 mg | 74.5 mg |
| Iron | 0.67 mg | 2.97 mg |
| Magnesium | 17.8 mg | 79.1 mg |
| Phosphorus | 32.5 mg | 144.2 mg |
| Potassium | 128 mg | 570 mg |
| Sodium | 76 mg | 336 mg |
| Zinc | 0.24 mg | 1.08 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.11 mg | 0.48 mg |
| Selenium | 0.7 µg | 3.0 µg |
| Vitamin C | 0.6 mg | 2.7 mg |
| Vitamin A (RAE) | 77.1 µg | 342.5 µg |
| Vitamin E | 0.09 mg | 0.39 mg |
| Vitamin K | 0.9 µg | 4.0 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.23 mg | 1.02 mg |
| Vitamin B6 | 0.05 mg | 0.22 mg |
| Folate (DFE) | 46.9 µg | 208.2 µg |
| Choline | 8.6 mg | 38.1 mg |
