Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 170 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 310 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 16 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Grishma Zucchini Masoor Rice, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the rice and red lentils together until the lentils begin to soften. Maintain medium-low heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the zucchini and coriander and simmer until the cubes turn silky. Maintain gentle medium heat for 19–21 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Grishma Zucchini Masoor Rice, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season and add ghee after drawing the summer pot from strong heat. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Grishma Zucchini Masoor Rice 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Grishma Zucchini Masoor Rice is composed for grishma with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Grishma Zucchini Masoor Rice
| Nutrient | Per 100g | Per Serving (1 serving (452g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 392 kcal |
| Protein | 3.3 g | 15.0 g |
| Total Carbohydrates | 15.7 g | 71.0 g |
| Dietary Fiber | 1.5 g | 6.7 g |
| Total Sugars | 0.4 g | 2.0 g |
| Total Fat | 1.3 g | 5.8 g |
| Calcium | 14.7 mg | 66.4 mg |
| Iron | 1.30 mg | 5.88 mg |
| Magnesium | 13.2 mg | 59.5 mg |
| Phosphorus | 48.5 mg | 219.6 mg |
| Potassium | 125 mg | 564 mg |
| Sodium | 91 mg | 411 mg |
| Zinc | 0.54 mg | 2.44 mg |
| Copper | 0.17 mg | 0.75 mg |
| Manganese | 0.32 mg | 1.45 mg |
| Selenium | 1.8 µg | 8.3 µg |
| Vitamin C | 3.3 mg | 14.9 mg |
| Vitamin A (RAE) | 9.4 µg | 42.6 µg |
| Vitamin E | 0.06 mg | 0.26 mg |
| Vitamin K | 0.8 µg | 3.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.70 mg | 3.17 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 67.1 µg | 303.6 µg |
| Choline | 2.5 mg | 11.2 mg |
