Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 270 g | Sweet · Cooling |
 Zucchini, diced | 240 g | Sweet, Astringent · Cooling |
 Cooked mung beans | 220 g | Sweet, Astringent · Cooling |
 Fresh mint | 18 g | Pungent, Sweet · 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 | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white basmati rice and cook it with the water until tender; rest covered for eight minutes.
- Prepare the diced zucchini and cooked mung beans and fresh mint 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 Rice Zucchini Mint 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 Rice Zucchini Mint Bowl
| Nutrient | Per 100g | Per Serving (1 serving (389g)) |
|---|---|---|
| Energy (Calories) | 128 kcal | 499 kcal |
| Protein | 4.9 g | 19.0 g |
| Total Carbohydrates | 23.6 g | 91.8 g |
| Dietary Fiber | 2.8 g | 11.0 g |
| Total Sugars | 1.4 g | 5.4 g |
| Total Fat | 1.7 g | 6.5 g |
| Calcium | 32.5 mg | 126.6 mg |
| Iron | 1.96 mg | 7.63 mg |
| Magnesium | 36.0 mg | 140.4 mg |
| Phosphorus | 79.6 mg | 310.3 mg |
| Potassium | 248 mg | 967 mg |
| Sodium | 106 mg | 414 mg |
| Zinc | 0.64 mg | 2.51 mg |
| Copper | 0.19 mg | 0.74 mg |
| Manganese | 0.38 mg | 1.49 mg |
| Selenium | 3.8 µg | 14.9 µg |
| Vitamin C | 4.6 mg | 18.0 mg |
| Vitamin A (RAE) | 5.0 µg | 19.4 µg |
| Vitamin E | 0.31 mg | 1.23 mg |
| Vitamin K | 2.7 µg | 10.6 µg |
| Thiamin (Vitamin B1) | 0.20 mg | 0.77 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.14 mg | 4.46 mg |
| Vitamin B6 | 0.11 mg | 0.43 mg |
| Folate (DFE) | 160.4 µg | 625.2 µg |
| Choline | 16.4 mg | 64.0 mg |
