Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Black beans, soaked overnight and drained | 220 g | Sweet, Astringent · Neutral |
 Sweet potato, peeled and diced | 260 g | Sweet · Cooling |
 Olive oil, for finishing | 20 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds, ground fresh | 5 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Vata Sweet Potato Black Bean Rice, 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.
- Cover the black beans with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked black beans until very soft and reserve their dark broth. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Simmer the rice and sweet-potato dice in the bean broth with ground cumin until both are tender. Maintain low heat for 19–21 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Fold the beans back into the moist rice, season it, and finish the warm bowl with olive oil. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Sweet Potato Black Bean Rice 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)
Vata Sweet Potato Black Bean Rice is composed as a warm, moist, complete meal for calming vata Vata: serve immediately while soft and warm, with the stated ghee. Pitta: keep the warming aromatics gentle and favor fennel if needed. Kapha: use a smaller bowl and reduce the added fat.
USDA Nutrition Facts for Vata Sweet Potato Black Bean Rice
| Nutrient | Per 100g | Per Serving (1 serving (454g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 484 kcal |
| Protein | 3.7 g | 16.9 g |
| Total Carbohydrates | 19.8 g | 89.9 g |
| Dietary Fiber | 2.5 g | 11.3 g |
| Total Sugars | 0.9 g | 4.0 g |
| Total Fat | 1.4 g | 6.4 g |
| Calcium | 26.8 mg | 122.0 mg |
| Iron | 1.38 mg | 6.28 mg |
| Magnesium | 28.8 mg | 130.8 mg |
| Phosphorus | 63.9 mg | 290.8 mg |
| Potassium | 246 mg | 1118 mg |
| Sodium | 97 mg | 442 mg |
| Zinc | 0.63 mg | 2.86 mg |
| Copper | 0.16 mg | 0.71 mg |
| Manganese | 0.30 mg | 1.36 mg |
| Selenium | 2.2 µg | 10.1 µg |
| Vitamin C | 0.4 mg | 1.7 mg |
| Vitamin A (RAE) | 101.5 µg | 461.7 µg |
| Vitamin E | 0.26 mg | 1.16 mg |
| Vitamin K | 1.6 µg | 7.4 µg |
| Thiamin (Vitamin B1) | 0.19 mg | 0.86 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.81 mg | 3.70 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 100.0 µg | 454.7 µg |
| Choline | 10.5 mg | 47.9 mg |
