Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Yam, peeled and cut into chunks | 360 g | Sweet · Cooling |
 Mung beans, split and rinsed | 180 g | Sweet, Astringent · Cooling |
 White rice, rinsed and drained | 130 g | Sweet · Cooling |
 Ghee, for the pot | 24 g | Sweet · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 1350 ml (about 5 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Toast cumin in ghee and coat the yam chunks before adding the split mung and rice. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Pour in hot water, cover, and cook until the yam yields and the grains merge into the broth. Maintain gentle medium heat for 19–21 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Vata Yam Mung Stew, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Break several yam pieces with the ladle, season the stew, and keep it loose enough to sip from a spoon. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Yam 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)
Vata Yam Mung Stew 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 Yam Mung Stew
| Nutrient | Per 100g | Per Serving (1 serving (513g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 437 kcal |
| Protein | 2.9 g | 14.6 g |
| Total Carbohydrates | 15.5 g | 79.7 g |
| Dietary Fiber | 2.3 g | 11.6 g |
| Total Sugars | 0.7 g | 3.5 g |
| Total Fat | 1.4 g | 7.1 g |
| Calcium | 20.2 mg | 103.7 mg |
| Iron | 1.09 mg | 5.59 mg |
| Magnesium | 23.2 mg | 119.1 mg |
| Phosphorus | 50.1 mg | 257.2 mg |
| Potassium | 263 mg | 1351 mg |
| Sodium | 82 mg | 419 mg |
| Zinc | 0.36 mg | 1.86 mg |
| Copper | 0.14 mg | 0.70 mg |
| Manganese | 0.24 mg | 1.21 mg |
| Selenium | 1.8 µg | 9.3 µg |
| Vitamin C | 3.4 mg | 17.6 mg |
| Vitamin A (RAE) | 11.7 µg | 60.0 µg |
| Vitamin E | 0.15 mg | 0.78 mg |
| Vitamin K | 1.3 µg | 6.7 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.57 mg | 2.92 mg |
| Vitamin B6 | 0.10 mg | 0.49 mg |
| Folate (DFE) | 83.4 µg | 427.8 µg |
| Choline | 12.2 mg | 62.4 mg |
