Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 120 g | Sweet · Cooling |
 Bottle gourd, peeled and finely diced | 200 g | Sweet · Cooling |
 Cumin seeds, ground fresh | 3 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1450 ml (about 6 cups) hot water before starting Bottle Gourd Rice Peya; keep one small ladle in reserve in case the base tightens early.
- Simmer the rice until partly open, then add the bottle-gourd dice. Maintain medium-low heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Continue until the vegetable turns translucent and the grains collapse. Continue over gentle medium heat for 14–16 minutes, stopping when a grain pressed between two fingers has no chalky center.
- Season with cumin and ghee while the peya remains thin. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Bottle Gourd Rice Peya 7 minutes covered off the burner; 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)
Bottle Gourd Rice Peya is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Bottle Gourd Rice Peya
| Nutrient | Per 100g | Per Serving (1 serving (446g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 141 kcal |
| Protein | 0.6 g | 2.6 g |
| Total Carbohydrates | 5.8 g | 26.0 g |
| Dietary Fiber | 0.2 g | 0.7 g |
| Total Sugars | 0.01 g | 0.05 g |
| Total Fat | 0.6 g | 2.9 g |
| Calcium | 8.9 mg | 39.5 mg |
| Iron | 0.42 mg | 1.89 mg |
| Magnesium | 4.3 mg | 19.4 mg |
| Phosphorus | 10.0 mg | 44.8 mg |
| Potassium | 28 mg | 123 mg |
| Sodium | 69 mg | 309 mg |
| Zinc | 0.17 mg | 0.75 mg |
| Copper | 0.03 mg | 0.12 mg |
| Manganese | 0.09 mg | 0.38 mg |
| Selenium | 1.0 µg | 4.7 µg |
| Vitamin C | 1.1 mg | 5.1 mg |
| Vitamin A (RAE) | 4.8 µg | 21.5 µg |
| Vitamin E | 0.03 mg | 0.13 mg |
| Vitamin K | 0.06 µg | 0.3 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.03 mg |
| Niacin (Vitamin B3) | 0.33 mg | 1.45 mg |
| Vitamin B6 | 0.02 mg | 0.07 mg |
| Folate (DFE) | 26.7 µg | 119.2 µg |
| Choline | 0.6 mg | 2.5 mg |
