Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 250 g | Sweet · Cooling |
 Cooked kidney beans | 220 g | Sweet, Astringent · Cooling |
 Red bell pepper, diced | 180 g | Sweet · Heating |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the cooked kidney beans, diced red bell pepper, fresh cilantro 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)
Rice Bean Pepper Pilaf 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 Rice Bean Pepper Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (363g)) |
|---|---|---|
| Energy (Calories) | 104 kcal | 379 kcal |
| Protein | 2.6 g | 9.6 g |
| Total Carbohydrates | 17.8 g | 64.8 g |
| Dietary Fiber | 1.6 g | 5.8 g |
| Total Sugars | 0.6 g | 2.2 g |
| Total Fat | 2.4 g | 8.8 g |
| Calcium | 14.0 mg | 51.0 mg |
| Iron | 1.38 mg | 5.00 mg |
| Magnesium | 13.8 mg | 50.0 mg |
| Phosphorus | 44.6 mg | 162.1 mg |
| Potassium | 113 mg | 410 mg |
| Sodium | 171 mg | 620 mg |
| Zinc | 0.39 mg | 1.42 mg |
| Copper | 0.08 mg | 0.30 mg |
| Manganese | 0.21 mg | 0.77 mg |
| Selenium | 2.8 µg | 10.2 µg |
| Vitamin C | 16.3 mg | 59.3 mg |
| Vitamin A (RAE) | 23.8 µg | 86.3 µg |
| Vitamin E | 0.65 mg | 2.35 mg |
| Vitamin K | 7.3 µg | 26.7 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.94 mg | 3.43 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 90.5 µg | 328.7 µg |
| Choline | 6.2 mg | 22.5 mg |
