Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 260 g | Sweet · Heating |
 Red lentils | 130 g | Sweet, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1100 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 red lentils, diced carrot 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 Masoor Pot 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 Masoor Pot
| Nutrient | Per 100g | Per Serving (1 serving (413g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 409 kcal |
| Protein | 3.2 g | 13.1 g |
| Total Carbohydrates | 17.8 g | 73.8 g |
| Dietary Fiber | 1.7 g | 6.9 g |
| Total Sugars | 0.5 g | 2.1 g |
| Total Fat | 1.8 g | 7.3 g |
| Calcium | 11.8 mg | 48.7 mg |
| Iron | 0.93 mg | 3.85 mg |
| Magnesium | 25.2 mg | 104.3 mg |
| Phosphorus | 75.8 mg | 313.8 mg |
| Potassium | 122 mg | 505 mg |
| Sodium | 127 mg | 526 mg |
| Zinc | 0.65 mg | 2.70 mg |
| Copper | 0.16 mg | 0.67 mg |
| Manganese | 0.60 mg | 2.49 mg |
| Selenium | 2.7 µg | 11.2 µg |
| Vitamin C | 0.6 mg | 2.7 mg |
| Vitamin A (RAE) | 79.6 µg | 329.4 µg |
| Vitamin E | 0.53 mg | 2.18 mg |
| Vitamin K | 1.3 µg | 5.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 1.23 mg | 5.09 mg |
| Vitamin B6 | 0.12 mg | 0.49 mg |
| Folate (DFE) | 21.3 µg | 88.0 µg |
| Choline | 4.4 mg | 18.2 mg |
