Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chayote, peeled and finely diced | 300 g | Sweet, Astringent · Cooling |
 White rice, rinsed until clear | 120 g | Sweet · Cooling |
 Coriander seeds, ground | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1450 ml (about 6 cups) water for Chayote Rice Soft Mash; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the rice and chayote together until both are very soft. Maintain medium-low heat for 19–21 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Press the mixture through a coarse sieve back into the broth. Aim for an even 3–4 mm thickness; repair cracks before the piece reaches the hot surface.
- Add coriander, salt, and ghee to the smooth meal. Keep the pan over low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Chayote Rice Soft Mash 3 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)
Chayote Rice Soft Mash 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 Chayote Rice Soft Mash
| Nutrient | Per 100g | Per Serving (1 serving (472g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 153 kcal |
| Protein | 0.6 g | 2.9 g |
| Total Carbohydrates | 5.9 g | 27.9 g |
| Dietary Fiber | 0.4 g | 2.1 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 0.7 g | 3.5 g |
| Calcium | 8.3 mg | 39.4 mg |
| Iron | 0.36 mg | 1.71 mg |
| Magnesium | 5.0 mg | 23.4 mg |
| Phosphorus | 11.0 mg | 52.2 mg |
| Potassium | 30 mg | 141 mg |
| Sodium | 65 mg | 309 mg |
| Zinc | 0.20 mg | 0.97 mg |
| Copper | 0.04 mg | 0.20 mg |
| Manganese | 0.10 mg | 0.49 mg |
| Selenium | 1.0 µg | 4.9 µg |
| Vitamin C | 1.3 mg | 6.0 mg |
| Vitamin A (RAE) | 5.3 µg | 25.2 µg |
| Vitamin E | 0.04 mg | 0.21 mg |
| Vitamin K | 0.7 µg | 3.4 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.35 mg | 1.63 mg |
| Vitamin B6 | 0.02 mg | 0.11 mg |
| Folate (DFE) | 39.4 µg | 185.9 µg |
| Choline | 2.0 mg | 9.3 mg |
