Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 290 g | Sweet · Cooling |
 Spinach, chopped | 240 g | Astringent, Sweet · 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 | 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 chopped spinach, 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)
Everyday Spinach 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 Everyday Spinach Rice
| Nutrient | Per 100g | Per Serving (1 serving (329g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 321 kcal |
| Protein | 2.2 g | 7.2 g |
| Total Carbohydrates | 18.5 g | 61.0 g |
| Dietary Fiber | 0.8 g | 2.8 g |
| Total Sugars | 0.1 g | 0.4 g |
| Total Fat | 1.6 g | 5.3 g |
| Calcium | 30.3 mg | 99.9 mg |
| Iron | 1.64 mg | 5.42 mg |
| Magnesium | 22.3 mg | 73.5 mg |
| Phosphorus | 36.6 mg | 120.7 mg |
| Potassium | 135 mg | 445 mg |
| Sodium | 165 mg | 545 mg |
| Zinc | 0.37 mg | 1.21 mg |
| Copper | 0.08 mg | 0.27 mg |
| Manganese | 0.42 mg | 1.37 mg |
| Selenium | 3.6 µg | 11.8 µg |
| Vitamin C | 5.2 mg | 17.1 mg |
| Vitamin A (RAE) | 96.3 µg | 317.6 µg |
| Vitamin E | 0.47 mg | 1.55 mg |
| Vitamin K | 88.0 µg | 290.2 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.15 mg |
| Niacin (Vitamin B3) | 1.07 mg | 3.53 mg |
| Vitamin B6 | 0.07 mg | 0.24 mg |
| Folate (DFE) | 120.4 µg | 397.0 µg |
| Choline | 5.1 mg | 16.9 mg |
