Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 430 g | Sweet, Astringent · Neutral |
 Fresh cilantro | 24 g | Astringent, Bitter · Cooling |
 Green chili | 3 g | Pungent · Heating |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 22 g | Sour · Heating |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook or warm the cooked black beans until fully tender, then let it cool from hot to warm.
- Prepare the fresh cilantro and green chili.
- Blend the base with the olive oil, cumin, rock salt, and enough water for a spoonable texture.
- Add the lemon juice and remaining ingredients and pulse until combined.
- Serve a small spoonful at room temperature with warm bread or vegetables.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian dip adaptation)
Black Bean Cilantro Dip is a concentrated dip intended as a small accompaniment. 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 Black Bean Cilantro Dip
| Nutrient | Per 100g | Per Serving (1 serving (72g)) |
|---|---|---|
| Energy (Calories) | 294 kcal | 213 kcal |
| Protein | 16.2 g | 11.8 g |
| Total Carbohydrates | 47.0 g | 34.1 g |
| Dietary Fiber | 11.8 g | 8.5 g |
| Total Sugars | 1.7 g | 1.3 g |
| Total Fat | 5.3 g | 3.9 g |
| Calcium | 100.4 mg | 72.8 mg |
| Iron | 4.19 mg | 3.04 mg |
| Magnesium | 130.3 mg | 94.5 mg |
| Phosphorus | 266.4 mg | 193.1 mg |
| Potassium | 1137 mg | 825 mg |
| Sodium | 274 mg | 199 mg |
| Zinc | 2.76 mg | 2.00 mg |
| Copper | 0.64 mg | 0.46 mg |
| Manganese | 0.82 mg | 0.60 mg |
| Selenium | 2.5 µg | 1.8 µg |
| Vitamin C | 4.4 mg | 3.2 mg |
| Vitamin A (RAE) | 14.6 µg | 10.6 µg |
| Vitamin E | 0.92 mg | 0.67 mg |
| Vitamin K | 19.6 µg | 14.2 µg |
| Thiamin (Vitamin B1) | 0.68 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.11 mg |
| Niacin (Vitamin B3) | 1.53 mg | 1.11 mg |
| Vitamin B6 | 0.22 mg | 0.16 mg |
| Folate (DFE) | 332.3 µg | 240.9 µg |
| Choline | 50.1 mg | 36.4 mg |
