Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 280 g | Sweet · Cooling |
 Tomato, diced | 200 g | Sour, Sweet · Heating |
 Red bell pepper, diced | 180 g | Sweet · Heating |
 Dried oregano | 3 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 | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white basmati rice 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 diced diced tomato red bell pepper, dried oregano 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)
Rice Tomato Pepper 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 Rice Tomato Pepper Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (367g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 319 kcal |
| Protein | 1.7 g | 6.1 g |
| Total Carbohydrates | 16.7 g | 61.5 g |
| Dietary Fiber | 0.8 g | 2.9 g |
| Total Sugars | 0.9 g | 3.3 g |
| Total Fat | 1.4 g | 5.1 g |
| Calcium | 14.4 mg | 52.9 mg |
| Iron | 1.13 mg | 4.15 mg |
| Magnesium | 9.6 mg | 35.1 mg |
| Phosphorus | 29.7 mg | 109.1 mg |
| Potassium | 86 mg | 317 mg |
| Sodium | 137 mg | 502 mg |
| Zinc | 0.28 mg | 1.04 mg |
| Copper | 0.06 mg | 0.22 mg |
| Manganese | 0.25 mg | 0.93 mg |
| Selenium | 2.9 µg | 10.7 µg |
| Vitamin C | 17.5 mg | 64.4 mg |
| Vitamin A (RAE) | 25.3 µg | 92.8 µg |
| Vitamin E | 0.60 mg | 2.22 mg |
| Vitamin K | 3.7 µg | 13.5 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 1.02 mg | 3.74 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 82.0 µg | 301.0 µg |
| Choline | 2.8 mg | 10.4 mg |
