Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 120 g | Sweet · Cooling |
 Zucchini, peeled and finely diced | 200 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 4 g | Astringent, Bitter, Sweet · Cooling |
 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
- Set aside 1450 ml (about 6 cups) freshly boiled water for Zucchini Rice Peya, reserving about 60 ml to correct the final consistency.
- Let the rice soften halfway before adding the zucchini dice. Work over steady low heat for 10–12 minutes; continue once a grain pressed between two fingers has no chalky center.
- Simmer until the grains fray and the vegetable becomes silky. Maintain moderate heat for 19–21 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Season with coriander and melt ghee through the broth. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Zucchini 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)
Zucchini 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 Zucchini Rice Peya
| Nutrient | Per 100g | Per Serving (1 serving (446g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 143 kcal |
| Protein | 0.6 g | 2.9 g |
| Total Carbohydrates | 5.8 g | 26.1 g |
| Dietary Fiber | 0.3 g | 1.3 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 0.7 g | 3.0 g |
| Calcium | 7.8 mg | 34.6 mg |
| Iron | 0.37 mg | 1.64 mg |
| Magnesium | 5.2 mg | 23.4 mg |
| Phosphorus | 12.9 mg | 57.7 mg |
| Potassium | 40 mg | 178 mg |
| Sodium | 70 mg | 311 mg |
| Zinc | 0.13 mg | 0.57 mg |
| Copper | 0.03 mg | 0.14 mg |
| Manganese | 0.10 mg | 0.43 mg |
| Selenium | 1.1 µg | 4.9 µg |
| Vitamin C | 2.1 mg | 9.2 mg |
| Vitamin A (RAE) | 5.8 µg | 26.0 µg |
| Vitamin E | 0.04 mg | 0.16 mg |
| Vitamin K | 0.5 µg | 2.4 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.34 mg | 1.50 mg |
| Vitamin B6 | 0.03 mg | 0.13 mg |
| Folate (DFE) | 28.7 µg | 128.1 µg |
| Choline | 1.6 mg | 7.0 mg |
