Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grains, soaked and drained | 195 g | Sweet, Astringent · Cooling |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Turnips, peeled and cut into small cubes | 300 g | Pungent, Bitter, Sweet · Heating |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Varsha Jowar Turnip Mung Stew, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- For Varsha Jowar Turnip Mung Stew, cover the sorghum grains with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Cook the sorghum and split mung until their centers lose firmness. Maintain gentle medium heat for 19–21 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the turnip, ginger, and pepper and simmer beneath a lid. Maintain low heat for 14–16 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the tender stew and finish it with ghee while still bubbling. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Varsha Jowar Turnip Mung Stew 6 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)
Varsha Jowar Turnip Mung Stew is composed for varsha with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Varsha Jowar Turnip Mung Stew
| Nutrient | Per 100g | Per Serving (1 serving (450g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 373 kcal |
| Protein | 3.6 g | 16.2 g |
| Total Carbohydrates | 15.0 g | 67.6 g |
| Dietary Fiber | 2.6 g | 11.8 g |
| Total Sugars | 1.5 g | 6.9 g |
| Total Fat | 1.5 g | 6.8 g |
| Calcium | 21.9 mg | 98.4 mg |
| Iron | 1.08 mg | 4.84 mg |
| Magnesium | 38.8 mg | 174.5 mg |
| Phosphorus | 71.0 mg | 319.6 mg |
| Potassium | 194 mg | 873 mg |
| Sodium | 102 mg | 457 mg |
| Zinc | 0.49 mg | 2.20 mg |
| Copper | 0.14 mg | 0.65 mg |
| Manganese | 0.32 mg | 1.46 mg |
| Selenium | 2.2 µg | 10.0 µg |
| Vitamin C | 4.0 mg | 17.9 mg |
| Vitamin A (RAE) | 9.0 µg | 40.6 µg |
| Vitamin E | 0.16 mg | 0.70 mg |
| Vitamin K | 1.3 µg | 5.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.69 mg | 3.08 mg |
| Vitamin B6 | 0.10 mg | 0.45 mg |
| Folate (DFE) | 63.8 µg | 287.0 µg |
| Choline | 11.5 mg | 51.7 mg |
