Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 290 g | Sweet · Cooling |
 Beetroot, diced small | 220 g | Sweet · Heating |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 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 basmati rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the diced small beetroot, fennel seeds 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)
Everyday Beetroot Pulao 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 Everyday Beetroot Pulao
| Nutrient | Per 100g | Per Serving (1 serving (324g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 331 kcal |
| Protein | 1.9 g | 6.3 g |
| Total Carbohydrates | 19.7 g | 63.9 g |
| Dietary Fiber | 0.9 g | 2.9 g |
| Total Sugars | 1.2 g | 3.8 g |
| Total Fat | 1.6 g | 5.1 g |
| Calcium | 15.8 mg | 51.2 mg |
| Iron | 1.30 mg | 4.21 mg |
| Magnesium | 11.8 mg | 38.3 mg |
| Phosphorus | 34.8 mg | 112.9 mg |
| Potassium | 89 mg | 289 mg |
| Sodium | 167 mg | 541 mg |
| Zinc | 0.33 mg | 1.07 mg |
| Copper | 0.07 mg | 0.23 mg |
| Manganese | 0.32 mg | 1.04 mg |
| Selenium | 3.5 µg | 11.4 µg |
| Vitamin C | 0.9 mg | 2.9 mg |
| Vitamin A (RAE) | 11.5 µg | 37.3 µg |
| Vitamin E | 0.08 mg | 0.25 mg |
| Vitamin K | 0.2 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.06 mg |
| Niacin (Vitamin B3) | 1.02 mg | 3.30 mg |
| Vitamin B6 | 0.05 mg | 0.16 mg |
| Folate (DFE) | 105.0 µg | 340.6 µg |
| Choline | 2.7 mg | 8.6 mg |
