Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 250 g | Sweet · Heating |
 Tomato, diced | 200 g | Sour, Sweet · Heating |
 Corn kernels | 180 g | Sweet · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the diced tomato, corn kernels, dried oregano and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Brown Rice Tomato Corn Pot is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Brown Rice Tomato Corn Pot
| Nutrient | Per 100g | Per Serving (1 serving (402g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 445 kcal |
| Protein | 2.4 g | 9.6 g |
| Total Carbohydrates | 20.9 g | 83.9 g |
| Dietary Fiber | 1.6 g | 6.5 g |
| Total Sugars | 0.5 g | 2.1 g |
| Total Fat | 2.2 g | 8.7 g |
| Calcium | 10.0 mg | 40.2 mg |
| Iron | 0.74 mg | 2.96 mg |
| Magnesium | 35.4 mg | 142.3 mg |
| Phosphorus | 76.1 mg | 305.7 mg |
| Potassium | 106 mg | 427 mg |
| Sodium | 129 mg | 517 mg |
| Zinc | 0.62 mg | 2.49 mg |
| Copper | 0.10 mg | 0.39 mg |
| Manganese | 0.53 mg | 2.12 mg |
| Selenium | 4.4 µg | 17.7 µg |
| Vitamin C | 1.7 mg | 6.9 mg |
| Vitamin A (RAE) | 6.7 µg | 27.1 µg |
| Vitamin E | 0.82 mg | 3.29 mg |
| Vitamin K | 2.9 µg | 11.7 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 1.51 mg | 6.06 mg |
| Vitamin B6 | 0.16 mg | 0.63 mg |
| Folate (DFE) | 8.0 µg | 32.3 µg |
| Choline | 4.3 mg | 17.2 mg |
