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 |
 Fennel bulb, finely diced | 250 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for finishing | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1150 ml (about 4 3/4 cups) water for Tridoshic Barley Mung Fennel Stew; bring it to a full boil, then keep it covered and hot for the additions below.
- 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.
- Cook the soaked barley and split mung until the grains begin to soften. Maintain gentle medium heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the diced fennel bulb and crushed seeds, then simmer until sweet and tender. Maintain low heat for 19–21 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Season the stew and finish with olive oil while plenty of broth remains. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Barley Mung Fennel Stew 3 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 Fennel 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 Fennel Stew
| Nutrient | Per 100g | Per Serving (1 serving (446g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 374 kcal |
| Protein | 3.7 g | 16.7 g |
| Total Carbohydrates | 15.0 g | 66.9 g |
| Dietary Fiber | 3.9 g | 17.5 g |
| Total Sugars | 1.2 g | 5.5 g |
| Total Fat | 1.3 g | 5.9 g |
| Calcium | 27.1 mg | 120.8 mg |
| Iron | 1.16 mg | 5.16 mg |
| Magnesium | 35.8 mg | 159.5 mg |
| Phosphorus | 70.6 mg | 314.9 mg |
| Potassium | 224 mg | 1000 mg |
| Sodium | 100 mg | 445 mg |
| Zinc | 0.59 mg | 2.65 mg |
| Copper | 0.16 mg | 0.71 mg |
| Manganese | 0.35 mg | 1.57 mg |
| Selenium | 5.1 µg | 22.6 µg |
| Vitamin C | 2.2 mg | 9.6 mg |
| Vitamin A (RAE) | 7.4 µg | 33.0 µg |
| Vitamin E | 0.33 mg | 1.46 mg |
| Vitamin K | 10.4 µg | 46.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.82 mg | 3.66 mg |
| Vitamin B6 | 0.08 mg | 0.35 mg |
| Folate (DFE) | 62.0 µg | 276.4 µg |
| Choline | 10.6 mg | 47.4 mg |
