Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 200 g | Sweet · Heating |
 Brown lentils, rinsed and drained | 190 g | Astringent, Sweet · Cooling |
 Butternut squash, peeled and cubed | 320 g | Sweet · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 24 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Hemanta Brown Rice Rajma Squash never loses its simmer.
- For Hemanta Brown Rice Rajma Squash, cover the brown rice with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the brown lentils and soaked rice until nearly tender. Maintain gentle medium heat for 13–15 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the squash and cumin and cook until the cubes become creamy. Maintain low heat for 18–20 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the hearty winter meal and finish with ghee before serving. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Hemanta Brown Rice Rajma Squash 5 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)
Hemanta Brown Rice Rajma Squash is composed for hemanta 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 Hemanta Brown Rice Rajma Squash
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 96 kcal | 444 kcal |
| Protein | 3.6 g | 16.5 g |
| Total Carbohydrates | 17.0 g | 78.1 g |
| Dietary Fiber | 1.9 g | 8.6 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 1.8 g | 8.4 g |
| Calcium | 17.3 mg | 79.9 mg |
| Iron | 1.11 mg | 5.13 mg |
| Magnesium | 24.9 mg | 114.9 mg |
| Phosphorus | 69.8 mg | 321.8 mg |
| Potassium | 163 mg | 751 mg |
| Sodium | 89 mg | 409 mg |
| Zinc | 0.61 mg | 2.83 mg |
| Copper | 0.13 mg | 0.61 mg |
| Manganese | 0.50 mg | 2.29 mg |
| Selenium | 2.0 µg | 9.1 µg |
| Vitamin C | 4.1 mg | 19.0 mg |
| Vitamin A (RAE) | 103.7 µg | 477.8 µg |
| Vitamin E | 1.08 mg | 4.98 mg |
| Vitamin K | 0.9 µg | 4.1 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.77 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 1.19 mg | 5.50 mg |
| Vitamin B6 | 0.14 mg | 0.62 mg |
| Folate (DFE) | 56.6 µg | 260.8 µg |
| Choline | 12.6 mg | 58.2 mg |
