Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 250 g | Sweet · Cooling |
 Cauliflower florets | 230 g | Sweet, Astringent · Cooling |
 Cooked mung beans | 220 g | Sweet, Astringent · Cooling |
 Sesame oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Sesame oil in a heavy pot and bloom the cumin.
- Add the cauliflower florets, cooked mung beans and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Cauliflower Mung Rice is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Cauliflower Mung Rice
| Nutrient | Per 100g | Per Serving (1 serving (371g)) |
|---|---|---|
| Energy (Calories) | 128 kcal | 474 kcal |
| Protein | 5.1 g | 18.8 g |
| Total Carbohydrates | 23.6 g | 87.6 g |
| Dietary Fiber | 3.0 g | 11.0 g |
| Total Sugars | 1.3 g | 4.8 g |
| Total Fat | 1.5 g | 5.6 g |
| Calcium | 31.2 mg | 115.7 mg |
| Iron | 1.92 mg | 7.14 mg |
| Magnesium | 35.8 mg | 132.9 mg |
| Phosphorus | 81.6 mg | 302.8 mg |
| Potassium | 254 mg | 943 mg |
| Sodium | 141 mg | 522 mg |
| Zinc | 0.64 mg | 2.37 mg |
| Copper | 0.19 mg | 0.70 mg |
| Manganese | 0.37 mg | 1.36 mg |
| Selenium | 3.9 µg | 14.3 µg |
| Vitamin C | 8.2 mg | 30.4 mg |
| Vitamin A (RAE) | 1.0 µg | 3.8 µg |
| Vitamin E | 0.16 mg | 0.59 mg |
| Vitamin K | 3.9 µg | 14.5 µg |
| Thiamin (Vitamin B1) | 0.20 mg | 0.74 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.13 mg | 4.18 mg |
| Vitamin B6 | 0.11 mg | 0.42 mg |
| Folate (DFE) | 166.6 µg | 618.5 µg |
| Choline | 22.4 mg | 83.1 mg |
