Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, cooked and cooled to room temperature | 380 g | Sweet, Astringent · Cooling |
 Romaine leaves, washed and torn | 220 g | Bitter, Astringent · Cooling |
 Mung beans, 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 Romaine Mung 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.
- Loosen the barley and cooked mung in separate sections of the plate. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Add romaine and fennel between the two soft components. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Drizzle with oil and lemon, season, and leave the arrangement distinct. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Barley Romaine Mung Plate stand at room temperature for 3 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 Romaine Mung 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 Romaine Mung Plate
| Nutrient | Per 100g | Per Serving (1 serving (274g)) |
|---|---|---|
| Energy (Calories) | 234 kcal | 644 kcal |
| Protein | 10.9 g | 29.8 g |
| Total Carbohydrates | 43.4 g | 119.2 g |
| Dietary Fiber | 11.1 g | 30.5 g |
| Total Sugars | 2.9 g | 7.9 g |
| Total Fat | 2.8 g | 7.8 g |
| Calcium | 60.2 mg | 165.3 mg |
| Iron | 3.30 mg | 9.06 mg |
| Magnesium | 99.9 mg | 274.4 mg |
| Phosphorus | 199.2 mg | 547.4 mg |
| Potassium | 593 mg | 1630 mg |
| Sodium | 124 mg | 341 mg |
| Zinc | 1.72 mg | 4.73 mg |
| Copper | 0.43 mg | 1.19 mg |
| Manganese | 1.00 mg | 2.74 mg |
| Selenium | 15.3 µg | 42.1 µg |
| Vitamin C | 4.9 mg | 13.3 mg |
| Vitamin A (RAE) | 97.0 µg | 266.6 µg |
| Vitamin E | 0.78 mg | 2.15 mg |
| Vitamin K | 34.8 µg | 95.7 µg |
| Thiamin (Vitamin B1) | 0.40 mg | 1.09 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.49 mg |
| Niacin (Vitamin B3) | 2.33 mg | 6.41 mg |
| Vitamin B6 | 0.23 mg | 0.63 mg |
| Folate (DFE) | 197.6 µg | 543.0 µg |
| Choline | 29.2 mg | 80.2 mg |
