Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, cooked and cooled to room temperature | 380 g | Sweet, Astringent · Cooling |
 Arugula leaves, washed and dried | 200 g | Pungent, Bitter · Heating |
 Chickpeas, cooked until tender and cooled | 280 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 180 g | Sweet, Pungent · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Barley Arugula Chickpea Plate, measure 18 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Spread the barley over one half of each plate. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Pile arugula, chickpeas, and fennel loosely beside the grain. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Dress both sides lightly with oil, lemon, and salt. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Barley Arugula Chickpea Plate stand at room temperature for 7 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Barley Arugula Chickpea Plate is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Barley Arugula Chickpea Plate
| Nutrient | Per 100g | Per Serving (1 serving (269g)) |
|---|---|---|
| Energy (Calories) | 204 kcal | 552 kcal |
| Protein | 7.2 g | 19.5 g |
| Total Carbohydrates | 34.5 g | 93.2 g |
| Dietary Fiber | 8.8 g | 23.7 g |
| Total Sugars | 2.5 g | 6.8 g |
| Total Fat | 5.0 g | 13.4 g |
| Calcium | 61.9 mg | 167.0 mg |
| Iron | 2.38 mg | 6.42 mg |
| Magnesium | 70.2 mg | 189.4 mg |
| Phosphorus | 151.7 mg | 409.2 mg |
| Potassium | 369 mg | 996 mg |
| Sodium | 183 mg | 495 mg |
| Zinc | 1.47 mg | 3.95 mg |
| Copper | 0.29 mg | 0.77 mg |
| Manganese | 0.78 mg | 2.09 mg |
| Selenium | 14.3 µg | 38.7 µg |
| Vitamin C | 6.0 mg | 16.1 mg |
| Vitamin A (RAE) | 30.7 µg | 82.8 µg |
| Vitamin E | 1.04 mg | 2.80 mg |
| Vitamin K | 35.1 µg | 94.6 µg |
| Thiamin (Vitamin B1) | 0.26 mg | 0.71 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.37 mg |
| Niacin (Vitamin B3) | 1.91 mg | 5.14 mg |
| Vitamin B6 | 0.17 mg | 0.45 mg |
| Folate (DFE) | 68.8 µg | 185.6 µg |
| Choline | 15.5 mg | 41.7 mg |
