Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrot, diced | 180 g | Sweet, Bitter · Heating |
 Green beans, cut | 180 g | Sweet, Astringent · Cooling |
 Cauliflower florets | 220 g | Sweet, Astringent · Cooling |
 Fresh coconut, grated | 55 g | Sweet · Cooling |
 Cashews | 28 g | Sweet · Heating |
 Ghee | 14 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 420 g | Whole culinary ingredient |
Step-by-Step Preparation
- Soak the cashews for 15 minutes, then grind them with coconut, coriander, and part of the water to a smooth paste.
- Warm the ghee, bloom the cumin and ginger, and add the carrot, beans, and cauliflower.
- Turn the vegetables for two minutes, add the remaining water and rock salt, and cook covered until nearly tender.
- Stir in the coconut-cashew paste and simmer gently for five minutes without boiling hard.
- Remove from the heat while the vegetables hold their shape and the sauce remains light.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian vegetable korma tradition)
This vegetable korma uses a restrained coconut-cashew paste and no cream. Vata: serve warm with soft rice. Pitta: keep ginger modest and favor coriander. Kapha: reduce the nut paste and take more vegetables than sauce.
USDA Nutrition Facts for Light Vegetable Korma
| Nutrient | Per 100g | Per Serving (1 serving (278g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 173 kcal |
| Protein | 1.5 g | 4.1 g |
| Total Carbohydrates | 5.7 g | 15.8 g |
| Dietary Fiber | 2.0 g | 5.6 g |
| Total Sugars | 2.1 g | 5.9 g |
| Total Fat | 4.3 g | 12.1 g |
| Calcium | 24.5 mg | 68.3 mg |
| Iron | 0.82 mg | 2.30 mg |
| Magnesium | 20.1 mg | 56.0 mg |
| Phosphorus | 41.7 mg | 116.3 mg |
| Potassium | 189 mg | 527 mg |
| Sodium | 195 mg | 545 mg |
| Zinc | 0.37 mg | 1.02 mg |
| Copper | 0.11 mg | 0.32 mg |
| Manganese | 0.11 mg | 0.30 mg |
| Selenium | 1.2 µg | 3.2 µg |
| Vitamin C | 12.7 mg | 35.5 mg |
| Vitamin A (RAE) | 151.2 µg | 421.4 µg |
| Vitamin E | 0.31 mg | 0.87 mg |
| Vitamin K | 13.1 µg | 36.6 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.46 mg | 1.29 mg |
| Vitamin B6 | 0.09 mg | 0.26 mg |
| Folate (DFE) | 22.7 µg | 63.4 µg |
| Choline | 15.2 mg | 42.5 mg |
