Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 205 g | Sweet, Astringent · Cooling |
 Brown lentils, rinsed and drained | 190 g | Astringent, Sweet · Cooling |
 Beetroot, peeled and cut into small cubes | 310 g | Sweet · Heating |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1100 ml (about 4 1/2 cups) water for Shishira Barley Beet Lentil Stew; bring it to a full boil, then keep it covered and hot for the additions below.
- For Shishira Barley Beet Lentil Stew, cover the pearled barley with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked barley and brown lentils until nearly tender. Maintain low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add beet and ginger and cook until the broth becomes ruby and thick. Maintain steady low heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the stew and finish with olive oil while it remains hot. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Shishira Barley Beet Lentil 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)
Shishira Barley Beet Lentil Stew is composed for shishira with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Shishira Barley Beet Lentil Stew
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 92 kcal | 424 kcal |
| Protein | 4.2 g | 19.4 g |
| Total Carbohydrates | 16.5 g | 75.6 g |
| Dietary Fiber | 3.5 g | 16.2 g |
| Total Sugars | 1.4 g | 6.7 g |
| Total Fat | 1.4 g | 6.3 g |
| Calcium | 11.9 mg | 54.8 mg |
| Iron | 1.22 mg | 5.60 mg |
| Magnesium | 24.4 mg | 112.0 mg |
| Phosphorus | 65.5 mg | 300.5 mg |
| Potassium | 177 mg | 815 mg |
| Sodium | 102 mg | 468 mg |
| Zinc | 0.71 mg | 3.28 mg |
| Copper | 0.15 mg | 0.70 mg |
| Manganese | 0.42 mg | 1.92 mg |
| Selenium | 4.3 µg | 19.9 µg |
| Vitamin C | 1.3 mg | 6.0 mg |
| Vitamin A (RAE) | 0.7 µg | 3.0 µg |
| Vitamin E | 0.71 mg | 3.26 mg |
| Vitamin K | 1.4 µg | 6.4 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.77 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.84 mg | 3.87 mg |
| Vitamin B6 | 0.10 mg | 0.48 mg |
| Folate (DFE) | 70.1 µg | 322.0 µg |
| Choline | 11.1 mg | 51.1 mg |
