Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 200 g | Sweet, Astringent · Cooling |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Chayote, peeled and finely diced | 300 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1150 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Tridoshic Barley Mung Chayote Stew never loses its simmer.
- For Tridoshic Barley Mung Chayote Stew, cover the pearled barley with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Bring the barley and split mung to tenderness together in a generous measure of hot water. Allow 8–10 minutes at medium-low heat, checking whether a grain pressed between two fingers has no chalky center.
- Add the chayote dice and coriander and simmer until the stew becomes cohesive. Maintain gentle medium heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Season and stir in ghee, leaving enough broth for a moist serving. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Barley Mung Chayote Stew 4 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)
Tridoshic Barley Mung Chayote Stew uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Barley Mung Chayote Stew
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 371 kcal |
| Protein | 3.6 g | 16.6 g |
| Total Carbohydrates | 14.3 g | 65.9 g |
| Dietary Fiber | 3.7 g | 17.0 g |
| Total Sugars | 0.9 g | 4.3 g |
| Total Fat | 1.3 g | 6.2 g |
| Calcium | 21.8 mg | 99.9 mg |
| Iron | 1.08 mg | 4.96 mg |
| Magnesium | 34.4 mg | 158.1 mg |
| Phosphorus | 64.8 mg | 297.5 mg |
| Potassium | 182 mg | 834 mg |
| Sodium | 90 mg | 413 mg |
| Zinc | 0.68 mg | 3.10 mg |
| Copper | 0.17 mg | 0.76 mg |
| Manganese | 0.34 mg | 1.55 mg |
| Selenium | 4.9 µg | 22.6 µg |
| Vitamin C | 1.7 mg | 8.0 mg |
| Vitamin A (RAE) | 8.4 µg | 38.6 µg |
| Vitamin E | 0.15 mg | 0.70 mg |
| Vitamin K | 1.8 µg | 8.1 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.78 mg | 3.58 mg |
| Vitamin B6 | 0.08 mg | 0.37 mg |
| Folate (DFE) | 71.7 µg | 329.3 µg |
| Choline | 10.2 mg | 47.0 mg |
