Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 100 g | Sweet · Cooling |
 Mung beans, split and rinsed | 100 g | Sweet, Astringent · Cooling |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · 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
- Set aside 1450 ml (about 6 cups) freshly boiled water for Fennel Mung Peya, reserving about 60 ml to correct the final consistency.
- Simmer the rice and mung until the lentils dissolve around the grains. Maintain moderate heat for 20–22 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add ground fennel and enough hot water to loosen the mixture. Keep the pan over medium-low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Season the mild peya and fold in ghee off the heat. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Fennel Mung Peya 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)
Fennel Mung 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 Fennel Mung Peya
| Nutrient | Per 100g | Per Serving (1 serving (417g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 208 kcal |
| Protein | 1.9 g | 7.9 g |
| Total Carbohydrates | 8.7 g | 36.2 g |
| Dietary Fiber | 1.1 g | 4.8 g |
| Total Sugars | 0.4 g | 1.7 g |
| Total Fat | 0.9 g | 3.6 g |
| Calcium | 15.1 mg | 63.1 mg |
| Iron | 0.71 mg | 2.95 mg |
| Magnesium | 14.6 mg | 61.0 mg |
| Phosphorus | 30.1 mg | 125.5 mg |
| Potassium | 86 mg | 357 mg |
| Sodium | 75 mg | 311 mg |
| Zinc | 0.24 mg | 1.02 mg |
| Copper | 0.08 mg | 0.34 mg |
| Manganese | 0.14 mg | 0.60 mg |
| Selenium | 1.4 µg | 5.8 µg |
| Vitamin C | 0.3 mg | 1.4 mg |
| Vitamin A (RAE) | 6.4 µg | 26.8 µg |
| Vitamin E | 0.06 mg | 0.24 mg |
| Vitamin K | 0.6 µg | 2.5 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.67 mg |
| Vitamin B6 | 0.03 mg | 0.14 mg |
| Folate (DFE) | 60.6 µg | 253.0 µg |
| Choline | 6.4 mg | 26.6 mg |
