Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 190 g | Sweet · Heating |
 Pigeon pea, rinsed and drained | 165 g | Sweet, Astringent · Heating |
 Broccoli, separated into small florets | 320 g | Bitter, Astringent, Sweet · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Kapha Brown Rice Toor Broccoli Meal, reserving about 60 ml to correct the final consistency.
- For Kapha Brown Rice Toor Broccoli Meal, cover the brown rice with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked rice and pigeon pea until both are nearly tender. Maintain medium-low heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the broccoli and grated ginger, covering the pot only long enough to soften the stems. Keep the pan at gentle medium heat for 4–6 minutes, stopping when a knife tip enters the thickest stem with only slight resistance.
- Finish with cumin warmed in a little ghee, season, and serve a restrained grain portion. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Kapha Brown Rice Toor Broccoli Meal once after its off-heat rest, 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)
Kapha Brown Rice Toor Broccoli Meal is a light, warming complete meal composed to calm kapha Vata: add a little ghee and keep the serving moist if dryness appears. Pitta: reduce pepper and ginger while retaining coriander. Kapha: retain the lean portion, warming spices, and abundant vegetables.
USDA Nutrition Facts for Kapha Brown Rice Toor Broccoli Meal
| Nutrient | Per 100g | Per Serving (1 serving (463g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 376 kcal |
| Protein | 3.2 g | 15.1 g |
| Total Carbohydrates | 14.7 g | 68.3 g |
| Dietary Fiber | 2.2 g | 10.1 g |
| Total Sugars | 0.4 g | 1.7 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 25.1 mg | 116.4 mg |
| Iron | 0.91 mg | 4.20 mg |
| Magnesium | 33.6 mg | 155.7 mg |
| Phosphorus | 77.4 mg | 358.9 mg |
| Potassium | 211 mg | 977 mg |
| Sodium | 94 mg | 437 mg |
| Zinc | 0.56 mg | 2.57 mg |
| Copper | 0.14 mg | 0.66 mg |
| Manganese | 0.50 mg | 2.31 mg |
| Selenium | 2.9 µg | 13.6 µg |
| Vitamin C | 15.4 mg | 71.6 mg |
| Vitamin A (RAE) | 11.0 µg | 51.2 µg |
| Vitamin E | 0.48 mg | 2.24 mg |
| Vitamin K | 17.7 µg | 81.9 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 1.06 mg | 4.89 mg |
| Vitamin B6 | 0.11 mg | 0.49 mg |
| Folate (DFE) | 53.9 µg | 249.8 µg |
| Choline | 5.8 mg | 26.7 mg |
