Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown lentils, rinsed and drained | 210 g | Astringent, Sweet · Cooling |
 Fenugreek leaves, washed and chopped | 180 g | Bitter, Pungent · Heating |
 Carrot, cut into small cubes | 130 g | Sweet, Bitter · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Ghee, for tempering | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1050 ml (about 4 1/2 cups) freshly boiled water for Rajasthani Fenugreek Lentil Stew, reserving about 60 ml to correct the final consistency.
- Simmer the brown lentils with turmeric until tender, adding the carrot cubes once the broth begins to darken. Maintain moderate heat for 17–19 minutes, stirring every 5 minutes, until the pulses crush easily against the side of the pot.
- Fold the chopped fenugreek into the pot and cook until its raw bitterness becomes pleasantly mellow. Work over low heat for 4–6 minutes, folding from the bottom until the mixture is even, hot through, and no raw spice aroma remains.
- Pour over cumin warmed in ghee, adjust the stew to a spoonable consistency. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Season before resting it. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Rajasthani Fenugreek Lentil Stew for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Fenugreek and lentils make a warming, practical desert-region stew Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Rajasthani Fenugreek Lentil Stew
| Nutrient | Per 100g | Per Serving (1 serving (399g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 388 kcal |
| Protein | 6.0 g | 23.8 g |
| Total Carbohydrates | 14.2 g | 56.9 g |
| Dietary Fiber | 4.5 g | 17.9 g |
| Total Sugars | 1.3 g | 5.3 g |
| Total Fat | 2.1 g | 8.2 g |
| Calcium | 182.0 mg | 727.0 mg |
| Iron | 4.89 mg | 19.53 mg |
| Magnesium | 51.8 mg | 206.9 mg |
| Phosphorus | 103.4 mg | 413.0 mg |
| Potassium | 287 mg | 1145 mg |
| Sodium | 117 mg | 468 mg |
| Zinc | 0.79 mg | 3.15 mg |
| Copper | 0.11 mg | 0.45 mg |
| Manganese | 0.23 mg | 0.91 mg |
| Selenium | 0.04 µg | 0.2 µg |
| Vitamin C | 1.4 mg | 5.7 mg |
| Vitamin A (RAE) | 128.8 µg | 514.7 µg |
| Vitamin E | 1.16 mg | 4.64 mg |
| Vitamin K | 88.7 µg | 354.2 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.62 mg | 2.46 mg |
| Vitamin B6 | 0.12 mg | 0.48 mg |
| Folate (DFE) | 64.5 µg | 257.8 µg |
| Choline | 13.8 mg | 55.0 mg |
