Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 260 g | Sweet, Bitter, Astringent · Cooling |
 Mung beans, split and rinsed | 120 g | Sweet, Astringent · Cooling |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh dill, leaves finely chopped | 20 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 950 ml (about 4 cups) freshly boiled water for Pitta Asparagus Pea Rice Meal, reserving about 60 ml to correct the final consistency.
- Cook the rice and split mung until almost tender, keeping enough liquid for a soft finish. Maintain gentle medium heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the asparagus pieces and peas, cover briefly, and stop cooking while their green color remains clear. Maintain low heat for 8–10 minutes, stirring every 3 minutes, until a knife tip enters the thickest stem with only slight resistance.
- For Pitta Asparagus Pea Rice Meal, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season the meal, fold in olive oil, and scatter the chopped dill over it after the heat is off. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Asparagus Pea Rice Meal 3 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)
Pitta Asparagus Pea Rice Meal is a mild complete meal designed to settle excess pitta Vata: serve warm rather than cool and add a little ghee if dryness appears. Pitta: keep chilies, strong sourness, and hard browning out of the preparation. Kapha: reduce the grain portion and add black pepper only if tolerated.
USDA Nutrition Facts for Pitta Asparagus Pea Rice Meal
| Nutrient | Per 100g | Per Serving (1 serving (445g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 398 kcal |
| Protein | 3.4 g | 15.3 g |
| Total Carbohydrates | 16.3 g | 72.5 g |
| Dietary Fiber | 2.2 g | 9.8 g |
| Total Sugars | 1.3 g | 6.0 g |
| Total Fat | 1.2 g | 5.5 g |
| Calcium | 22.5 mg | 100.3 mg |
| Iron | 1.54 mg | 6.84 mg |
| Magnesium | 22.5 mg | 100.4 mg |
| Phosphorus | 58.8 mg | 261.8 mg |
| Potassium | 162 mg | 721 mg |
| Sodium | 92 mg | 411 mg |
| Zinc | 0.54 mg | 2.41 mg |
| Copper | 0.14 mg | 0.64 mg |
| Manganese | 0.28 mg | 1.27 mg |
| Selenium | 2.9 µg | 13.1 µg |
| Vitamin C | 6.4 mg | 28.3 mg |
| Vitamin A (RAE) | 14.3 µg | 63.9 µg |
| Vitamin E | 0.50 mg | 2.22 mg |
| Vitamin K | 9.9 µg | 44.3 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.73 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.27 mg |
| Niacin (Vitamin B3) | 1.05 mg | 4.69 mg |
| Vitamin B6 | 0.08 mg | 0.35 mg |
| Folate (DFE) | 106.1 µg | 472.5 µg |
| Choline | 12.7 mg | 56.5 mg |
