Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 200 g | Sweet, Astringent · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 300 g | Sweet, Bitter, Astringent · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Olive oil, for finishing | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1100 ml (about 4 1/2 cups) hot water before starting Vasanta Barley Asparagus Pea Bowl; keep one small ladle in reserve in case the base tightens early.
- For Vasanta Barley Asparagus Pea Bowl, cover the pearled barley 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 soaked barley until the grains are almost plump and tender. Maintain low heat for 20–22 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the asparagus and peas for a short final steaming. Keep the pan at steady low heat for 4–6 minutes, stopping when the vegetables are hot through and bend without tasting raw.
- Season with cracked pepper and olive oil while the vegetables remain vivid. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vasanta Barley Asparagus Pea Bowl 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)
Vasanta Barley Asparagus Pea Bowl is composed for vasanta 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 Vasanta Barley Asparagus Pea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (453g)) |
|---|---|---|
| Energy (Calories) | 58 kcal | 264 kcal |
| Protein | 2.3 g | 10.6 g |
| Total Carbohydrates | 10.4 g | 47.2 g |
| Dietary Fiber | 2.9 g | 13.2 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 1.1 g | 5.0 g |
| Calcium | 13.1 mg | 59.3 mg |
| Iron | 0.93 mg | 4.22 mg |
| Magnesium | 21.4 mg | 97.1 mg |
| Phosphorus | 49.4 mg | 223.9 mg |
| Potassium | 112 mg | 507 mg |
| Sodium | 90 mg | 409 mg |
| Zinc | 0.53 mg | 2.42 mg |
| Copper | 0.11 mg | 0.52 mg |
| Manganese | 0.31 mg | 1.41 mg |
| Selenium | 4.7 µg | 21.5 µg |
| Vitamin C | 5.1 mg | 23.2 mg |
| Vitamin A (RAE) | 10.4 µg | 47.3 µg |
| Vitamin E | 0.52 mg | 2.34 mg |
| Vitamin K | 10.6 µg | 47.8 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.56 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.89 mg | 4.04 mg |
| Vitamin B6 | 0.07 mg | 0.31 mg |
| Folate (DFE) | 17.6 µg | 79.5 µg |
| Choline | 5.7 mg | 25.6 mg |
