Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 270 g | Sweet · Cooling |
 Spinach, chopped | 220 g | Astringent, Sweet · Cooling |
 White mushrooms, sliced | 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 chopped spinach, sliced white mushrooms 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)
Spinach Mushroom 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 Spinach Mushroom Rice
| Nutrient | Per 100g | Per Serving (1 serving (373g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 315 kcal |
| Protein | 2.3 g | 8.5 g |
| Total Carbohydrates | 15.4 g | 57.4 g |
| Dietary Fiber | 1.0 g | 3.9 g |
| Total Sugars | 0.1 g | 0.4 g |
| Total Fat | 1.4 g | 5.3 g |
| Calcium | 25.8 mg | 96.4 mg |
| Iron | 1.35 mg | 5.06 mg |
| Magnesium | 20.1 mg | 75.0 mg |
| Phosphorus | 41.8 mg | 156.2 mg |
| Potassium | 153 mg | 573 mg |
| Sodium | 146 mg | 544 mg |
| Zinc | 0.31 mg | 1.18 mg |
| Copper | 0.08 mg | 0.30 mg |
| Manganese | 0.36 mg | 1.34 mg |
| Selenium | 2.9 µg | 10.8 µg |
| Vitamin C | 4.2 mg | 15.5 mg |
| Vitamin A (RAE) | 69.1 µg | 258.4 µg |
| Vitamin E | 0.37 mg | 1.38 mg |
| Vitamin K | 73.1 µg | 273.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.97 mg | 3.64 mg |
| Vitamin B6 | 0.08 mg | 0.29 mg |
| Folate (DFE) | 98.5 µg | 368.0 µg |
| Choline | 3.9 mg | 14.7 mg |
