Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 220 g | Sweet, Astringent · Cooling |
 Green peas, thawed | 200 g | Sweet, Astringent · Cooling |
 Mung beans, split and rinsed | 140 g | Sweet, Astringent · Cooling |
 Fresh dill, leaves finely chopped | 24 g | Pungent, Bitter · Heating |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1350 ml (about 5 3/4 cups) water for Pitta Barley Pea Dill Stew; bring it to a full boil, then keep it covered and hot for the additions below.
- 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.
- Simmer the soaked barley and split mung until both are tender and the broth gains body. Maintain steady low heat for 20–22 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add the peas for the last few minutes, keeping their color while they soften. Keep the pan over moderate heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Season the stew, stir in olive oil, and fold the chopped dill through only after turning off the heat. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Barley Pea Dill Stew 7 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)
Pitta Barley Pea Dill Stew is a mild complete meal designed to settle excess pitta Vata: serve warm rather than cool and add a little ghee if dryness appears. Pitta: keep chilies, strong sourness, and hard browning out of the preparation. Kapha: reduce the grain portion and add black pepper only if tolerated.
USDA Nutrition Facts for Pitta Barley Pea Dill Stew
| Nutrient | Per 100g | Per Serving (1 serving (489g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 399 kcal |
| Protein | 3.7 g | 18.1 g |
| Total Carbohydrates | 14.3 g | 70.0 g |
| Dietary Fiber | 3.7 g | 18.2 g |
| Total Sugars | 1.1 g | 5.6 g |
| Total Fat | 1.3 g | 6.4 g |
| Calcium | 20.4 mg | 99.7 mg |
| Iron | 1.12 mg | 5.50 mg |
| Magnesium | 33.2 mg | 162.5 mg |
| Phosphorus | 67.8 mg | 331.6 mg |
| Potassium | 174 mg | 851 mg |
| Sodium | 86 mg | 419 mg |
| Zinc | 0.65 mg | 3.17 mg |
| Copper | 0.15 mg | 0.73 mg |
| Manganese | 0.35 mg | 1.71 mg |
| Selenium | 5.0 µg | 24.5 µg |
| Vitamin C | 5.5 mg | 26.8 mg |
| Vitamin A (RAE) | 9.2 µg | 44.8 µg |
| Vitamin E | 0.35 mg | 1.73 mg |
| Vitamin K | 4.0 µg | 19.5 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.71 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.91 mg | 4.46 mg |
| Vitamin B6 | 0.08 mg | 0.40 mg |
| Folate (DFE) | 55.4 µg | 270.7 µg |
| Choline | 9.9 mg | 48.5 mg |
