Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 95 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 8 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1450 ml (about 6 cups) water to a boil in a separate kettle and hold it hot, covered, so Fennel Rice Manda never loses its simmer.
- Simmer the rice slowly until the cooking water turns pearly. Maintain steady low heat for 19–21 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Strain off the fluid before the grains absorb it again. Let it drain for 1 minute without pressing harder than the recipe's texture requires.
- Add ground fennel, a little salt, and melted ghee. Keep the pan over medium-low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Fennel Rice Manda 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)
Fennel Rice Manda 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 Rice Manda
| Nutrient | Per 100g | Per Serving (1 serving (389g)) |
|---|---|---|
| Energy (Calories) | 27 kcal | 107 kcal |
| Protein | 0.5 g | 1.8 g |
| Total Carbohydrates | 5.0 g | 19.4 g |
| Dietary Fiber | 0.2 g | 0.6 g |
| Total Sugars | 0.01 g | 0.03 g |
| Total Fat | 0.6 g | 2.3 g |
| Calcium | 6.9 mg | 26.8 mg |
| Iron | 0.30 mg | 1.17 mg |
| Magnesium | 3.2 mg | 12.5 mg |
| Phosphorus | 8.0 mg | 31.0 mg |
| Potassium | 10 mg | 40 mg |
| Sodium | 79 mg | 307 mg |
| Zinc | 0.08 mg | 0.32 mg |
| Copper | 0.02 mg | 0.10 mg |
| Manganese | 0.08 mg | 0.31 mg |
| Selenium | 0.9 µg | 3.6 µg |
| Vitamin C | 0.04 mg | 0.2 mg |
| Vitamin A (RAE) | 4.3 µg | 16.9 µg |
| Vitamin E | 0.02 mg | 0.08 mg |
| Vitamin K | 0.05 µg | 0.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.00 mg | 0.01 mg |
| Niacin (Vitamin B3) | 0.27 mg | 1.04 mg |
| Vitamin B6 | 0.01 mg | 0.04 mg |
| Folate (DFE) | 23.6 µg | 91.9 µg |
| Choline | 0.5 mg | 1.8 mg |
