Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 280 g | Sweet · Heating |
 Green beans, cut | 220 g | Sweet, Astringent · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 980 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the green beans cut, coriander 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)
Brown Rice Green Bean Pilaf 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 Brown Rice Green Bean Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (377g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 317 kcal |
| Protein | 1.7 g | 6.6 g |
| Total Carbohydrates | 15.4 g | 58.1 g |
| Dietary Fiber | 1.2 g | 4.5 g |
| Total Sugars | 0.6 g | 2.3 g |
| Total Fat | 1.8 g | 6.9 g |
| Calcium | 12.9 mg | 48.5 mg |
| Iron | 0.57 mg | 2.14 mg |
| Magnesium | 27.4 mg | 103.5 mg |
| Phosphorus | 65.4 mg | 246.6 mg |
| Potassium | 84 mg | 317 mg |
| Sodium | 133 mg | 503 mg |
| Zinc | 0.46 mg | 1.73 mg |
| Copper | 0.08 mg | 0.29 mg |
| Manganese | 0.57 mg | 2.16 mg |
| Selenium | 3.3 µg | 12.6 µg |
| Vitamin C | 1.8 mg | 7.0 mg |
| Vitamin A (RAE) | 14.7 µg | 55.4 µg |
| Vitamin E | 0.61 mg | 2.30 mg |
| Vitamin K | 6.5 µg | 24.5 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 1.33 mg | 5.01 mg |
| Vitamin B6 | 0.11 mg | 0.41 mg |
| Folate (DFE) | 9.1 µg | 34.3 µg |
| Choline | 6.5 mg | 24.6 mg |
