Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 205 g | Sweet · Heating |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Green beans, cut into small diamonds | 290 g | Sweet, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · 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
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Tridoshic Millet Mung Green Bean Meal, reserving about 60 ml to correct the final consistency.
- For Tridoshic Millet Mung Green Bean Meal, cover the proso millet with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the split mung until half tender and add the soaked millet. Maintain steady low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Scatter in the bean diamonds and crushed fennel as the grains soften. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Season the complete meal and fold in ghee without crushing the vegetables. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Millet Mung Green Bean Meal 7 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 Millet Mung Green Bean Meal 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 Millet Mung Green Bean Meal
| Nutrient | Per 100g | Per Serving (1 serving (457g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 396 kcal |
| Protein | 3.6 g | 16.7 g |
| Total Carbohydrates | 14.9 g | 68.0 g |
| Dietary Fiber | 2.9 g | 13.2 g |
| Total Sugars | 1.1 g | 5.0 g |
| Total Fat | 1.6 g | 7.2 g |
| Calcium | 22.9 mg | 104.7 mg |
| Iron | 1.13 mg | 5.17 mg |
| Magnesium | 34.7 mg | 158.9 mg |
| Phosphorus | 71.1 mg | 325.4 mg |
| Potassium | 168 mg | 769 mg |
| Sodium | 90 mg | 413 mg |
| Zinc | 0.48 mg | 2.17 mg |
| Copper | 0.19 mg | 0.85 mg |
| Manganese | 0.32 mg | 1.47 mg |
| Selenium | 1.1 µg | 5.1 µg |
| Vitamin C | 2.4 mg | 11.0 mg |
| Vitamin A (RAE) | 13.9 µg | 63.5 µg |
| Vitamin E | 0.14 mg | 0.65 mg |
| Vitamin K | 7.8 µg | 35.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.86 mg | 3.91 mg |
| Vitamin B6 | 0.10 mg | 0.46 mg |
| Folate (DFE) | 69.4 µg | 317.5 µg |
| Choline | 11.2 mg | 51.2 mg |
