Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked brown lentils | 430 g | Astringent, Sweet · Cooling |
 Fennel bulb, sliced | 280 g | Sweet, Pungent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cooked brown lentils and prepare the sliced fennel bulb and diced carrot.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and fennel seeds; turn everything through the seasoned oil.
- Pour in the water, add rock salt, and simmer until the flavors combine and the beans are very tender.
- Mash a small portion to thicken the sauce naturally, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international bean-dish adaptation)
Lentil Fennel Herb Pot is a thoroughly cooked bean main with a moist sauce. 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 Lentil Fennel Herb Pot
| Nutrient | Per 100g | Per Serving (1 serving (332g)) |
|---|---|---|
| Energy (Calories) | 138 kcal | 460 kcal |
| Protein | 8.4 g | 27.9 g |
| Total Carbohydrates | 23.3 g | 77.3 g |
| Dietary Fiber | 4.5 g | 15.0 g |
| Total Sugars | 2.0 g | 6.6 g |
| Total Fat | 1.8 g | 6.1 g |
| Calcium | 31.0 mg | 103.1 mg |
| Iron | 2.49 mg | 8.28 mg |
| Magnesium | 22.1 mg | 73.4 mg |
| Phosphorus | 107.4 mg | 356.7 mg |
| Potassium | 348 mg | 1156 mg |
| Sodium | 168 mg | 558 mg |
| Zinc | 1.15 mg | 3.81 mg |
| Copper | 0.27 mg | 0.90 mg |
| Manganese | 0.53 mg | 1.76 mg |
| Selenium | 0.2 µg | 0.7 µg |
| Vitamin C | 4.7 mg | 15.5 mg |
| Vitamin A (RAE) | 98.9 µg | 328.5 µg |
| Vitamin E | 1.94 mg | 6.43 mg |
| Vitamin K | 17.1 µg | 56.7 µg |
| Thiamin (Vitamin B1) | 0.29 mg | 0.98 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.27 mg |
| Niacin (Vitamin B3) | 1.11 mg | 3.67 mg |
| Vitamin B6 | 0.20 mg | 0.67 mg |
| Folate (DFE) | 162.7 µg | 540.5 µg |
| Choline | 35.0 mg | 116.1 mg |
