Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 205 g | Sweet, Astringent · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 300 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · 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
- Bring 1150 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Tridoshic Barley Pea Zucchini Stew never loses its simmer.
- Cover the pearled barley with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked barley until the grains are plump and almost tender. 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 zucchini and peas with ground coriander and cook until just soft. 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, finish with olive oil, and preserve some broth for serving. 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 Pea Zucchini 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 Pea Zucchini 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 Pea Zucchini Stew
| Nutrient | Per 100g | Per Serving (1 serving (467g)) |
|---|---|---|
| Energy (Calories) | 58 kcal | 272 kcal |
| Protein | 2.1 g | 10.0 g |
| Total Carbohydrates | 10.2 g | 47.5 g |
| Dietary Fiber | 2.7 g | 12.8 g |
| Total Sugars | 1.1 g | 5.0 g |
| Total Fat | 1.2 g | 5.8 g |
| Calcium | 12.5 mg | 58.6 mg |
| Iron | 0.65 mg | 3.05 mg |
| Magnesium | 22.3 mg | 104.3 mg |
| Phosphorus | 47.1 mg | 220.2 mg |
| Potassium | 120 mg | 559 mg |
| Sodium | 89 mg | 414 mg |
| Zinc | 0.50 mg | 2.34 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.29 mg | 1.35 mg |
| Selenium | 4.4 µg | 20.7 µg |
| Vitamin C | 7.0 mg | 32.7 mg |
| Vitamin A (RAE) | 5.6 µg | 26.1 µg |
| Vitamin E | 0.32 mg | 1.52 mg |
| Vitamin K | 4.0 µg | 18.5 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.80 mg | 3.72 mg |
| Vitamin B6 | 0.08 mg | 0.37 mg |
| Folate (DFE) | 12.5 µg | 58.6 µg |
| Choline | 4.4 mg | 20.6 mg |
