Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 250 g | Sweet · Heating |
 Pumpkin, diced | 240 g | Sweet · Cooling |
 Walnuts | 45 g | Sweet, Astringent · Heating |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 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 diced pumpkin and walnuts and fennel seeds 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 Pumpkin Walnut 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 Pumpkin Walnut Bowl
| Nutrient | Per 100g | Per Serving (1 serving (384g)) |
|---|---|---|
| Energy (Calories) | 96 kcal | 370 kcal |
| Protein | 1.9 g | 7.3 g |
| Total Carbohydrates | 14.1 g | 54.4 g |
| Dietary Fiber | 1.0 g | 3.8 g |
| Total Sugars | 0.7 g | 2.5 g |
| Total Fat | 3.8 g | 14.7 g |
| Calcium | 14.1 mg | 54.2 mg |
| Iron | 0.60 mg | 2.32 mg |
| Magnesium | 27.5 mg | 106.0 mg |
| Phosphorus | 69.7 mg | 268.1 mg |
| Potassium | 116 mg | 444 mg |
| Sodium | 105 mg | 403 mg |
| Zinc | 0.51 mg | 1.96 mg |
| Copper | 0.13 mg | 0.48 mg |
| Manganese | 0.60 mg | 2.32 mg |
| Selenium | 3.0 µg | 11.5 µg |
| Vitamin C | 2.3 mg | 8.9 mg |
| Vitamin A (RAE) | 66.6 µg | 256.3 µg |
| Vitamin E | 1.51 mg | 5.81 mg |
| Vitamin K | 1.1 µg | 4.4 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 1.20 mg | 4.63 mg |
| Vitamin B6 | 0.11 mg | 0.41 mg |
| Folate (DFE) | 9.3 µg | 35.7 µg |
| Choline | 6.0 mg | 23.3 mg |
