Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats | 260 g | Sweet, Astringent · Heating |
 White mushrooms, sliced | 280 g | Sweet, Astringent · Cooling |
 Fresh thyme | 4 g | Pungent · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 820 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the buckwheat groats until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the sliced white mushrooms, fresh thyme 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)
Buckwheat Mushroom 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 Buckwheat Mushroom Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (347g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 284 kcal |
| Protein | 3.3 g | 11.4 g |
| Total Carbohydrates | 13.9 g | 48.4 g |
| Dietary Fiber | 2.6 g | 8.9 g |
| Total Sugars | 0.03 g | 0.09 g |
| Total Fat | 2.0 g | 6.9 g |
| Calcium | 12.1 mg | 42.1 mg |
| Iron | 0.67 mg | 2.33 mg |
| Magnesium | 48.8 mg | 169.4 mg |
| Phosphorus | 83.9 mg | 291.3 mg |
| Potassium | 156 mg | 541 mg |
| Sodium | 144 mg | 500 mg |
| Zinc | 0.51 mg | 1.75 mg |
| Copper | 0.23 mg | 0.81 mg |
| Manganese | 0.29 mg | 0.99 mg |
| Selenium | 1.6 µg | 5.4 µg |
| Vitamin C | 0.5 mg | 1.7 mg |
| Vitamin A (RAE) | 0.8 µg | 2.9 µg |
| Vitamin E | 0.20 mg | 0.68 mg |
| Vitamin K | 3.3 µg | 11.3 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.30 mg |
| Niacin (Vitamin B3) | 1.47 mg | 5.09 mg |
| Vitamin B6 | 0.07 mg | 0.23 mg |
| Folate (DFE) | 5.8 µg | 20.0 µg |
| Choline | 0.06 mg | 0.2 mg |
