Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 250 g | Sweet · Heating |
 Kale, chopped | 220 g | Bitter, Astringent · Cooling |
 Cooked chickpeas | 250 g | Sweet, Astringent · Cooling |
 Fresh parsley | 18 g | Pungent, Bitter · Heating |
 Olive oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 24 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice and cook it with the water until tender; rest covered for eight minutes.
- Prepare the chopped kale and cooked chickpeas and fresh parsley and cook any raw vegetable topping until just tender.
- Toast the cumin, then whisk it with the olive oil, fresh lemon juice, and rock salt.
- Divide the warm grain among bowls and arrange the toppings over it.
- Spoon over the dressing immediately and serve the bowl warm, not chilled.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-grain-bowl recipe)
Warm Brown Rice Kale Chickpea Bowl is assembled and served warm, with oil-citrus dressing added at the end. 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 Warm Brown Rice Kale Chickpea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (434g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 431 kcal |
| Protein | 2.7 g | 11.8 g |
| Total Carbohydrates | 15.5 g | 67.2 g |
| Dietary Fiber | 2.1 g | 9.3 g |
| Total Sugars | 0.9 g | 3.9 g |
| Total Fat | 3.1 g | 13.6 g |
| Calcium | 45.1 mg | 196.2 mg |
| Iron | 0.97 mg | 4.22 mg |
| Magnesium | 29.1 mg | 126.6 mg |
| Phosphorus | 75.8 mg | 329.4 mg |
| Potassium | 130 mg | 563 mg |
| Sodium | 132 mg | 572 mg |
| Zinc | 0.59 mg | 2.54 mg |
| Copper | 0.11 mg | 0.46 mg |
| Manganese | 0.53 mg | 2.32 mg |
| Selenium | 3.1 µg | 13.4 µg |
| Vitamin C | 14.1 mg | 61.3 mg |
| Vitamin A (RAE) | 35.1 µg | 152.7 µg |
| Vitamin E | 0.92 mg | 4.00 mg |
| Vitamin K | 68.5 µg | 297.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.29 mg |
| Niacin (Vitamin B3) | 1.17 mg | 5.10 mg |
| Vitamin B6 | 0.11 mg | 0.47 mg |
| Folate (DFE) | 34.7 µg | 151.1 µg |
| Choline | 9.1 mg | 39.7 mg |
