Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 270 g | Sweet · Heating |
 Spinach, chopped | 260 g | Astringent, Sweet · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 980 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the chopped spinach, fresh dill and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Brown Rice Spinach Pilaf is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Brown Rice Spinach Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (388g)) |
|---|---|---|
| Energy (Calories) | 79 kcal | 305 kcal |
| Protein | 1.9 g | 7.2 g |
| Total Carbohydrates | 14.0 g | 54.5 g |
| Dietary Fiber | 1.0 g | 4.0 g |
| Total Sugars | 0.2 g | 0.7 g |
| Total Fat | 1.8 g | 6.9 g |
| Calcium | 24.3 mg | 94.5 mg |
| Iron | 0.89 mg | 3.46 mg |
| Magnesium | 35.4 mg | 137.3 mg |
| Phosphorus | 64.0 mg | 248.5 mg |
| Potassium | 149 mg | 578 mg |
| Sodium | 142 mg | 553 mg |
| Zinc | 0.49 mg | 1.88 mg |
| Copper | 0.08 mg | 0.33 mg |
| Manganese | 0.67 mg | 2.59 mg |
| Selenium | 3.2 µg | 12.2 µg |
| Vitamin C | 5.7 mg | 22.1 mg |
| Vitamin A (RAE) | 83.1 µg | 322.7 µg |
| Vitamin E | 1.02 mg | 3.97 mg |
| Vitamin K | 81.6 µg | 316.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.28 mg | 4.96 mg |
| Vitamin B6 | 0.12 mg | 0.46 mg |
| Folate (DFE) | 38.2 µg | 148.4 µg |
| Choline | 7.0 mg | 27.3 mg |
