Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 200 g | Sweet · Heating |
 Brown lentils, rinsed and drained | 180 g | Astringent, Sweet · Cooling |
 Beetroot, peeled and cut into small cubes | 250 g | Sweet · Heating |
 Fennel bulb, finely diced | 180 g | Sweet, Pungent · Cooling |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1200 ml (about 5 cups) water for Pitta Beet Fennel Lentil Bowl; bring it to a full boil, then keep it covered and hot for the additions below.
- For Pitta Beet Fennel Lentil Bowl, cover the brown rice with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked brown rice and lentils until partly tender, then add the beet and fennel dice. Maintain moderate heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Cook slowly until the roots soften and the broth turns a deep ruby color. Maintain medium-low heat for 21–23 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Season the complete bowl, fold in olive oil, and serve it warm with enough cooking liquid. Maintain gentle medium heat for 6–8 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Rest Pitta Beet Fennel Lentil Bowl 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)
Pitta Beet Fennel Lentil Bowl 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 Beet Fennel Lentil Bowl
| Nutrient | Per 100g | Per Serving (1 serving (508g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 423 kcal |
| Protein | 3.2 g | 16.4 g |
| Total Carbohydrates | 14.9 g | 75.9 g |
| Dietary Fiber | 1.9 g | 9.8 g |
| Total Sugars | 1.4 g | 7.2 g |
| Total Fat | 1.3 g | 6.8 g |
| Calcium | 12.1 mg | 61.6 mg |
| Iron | 0.87 mg | 4.43 mg |
| Magnesium | 20.5 mg | 104.2 mg |
| Phosphorus | 64.9 mg | 329.4 mg |
| Potassium | 161 mg | 819 mg |
| Sodium | 94 mg | 477 mg |
| Zinc | 0.57 mg | 2.88 mg |
| Copper | 0.12 mg | 0.60 mg |
| Manganese | 0.46 mg | 2.35 mg |
| Selenium | 1.8 µg | 9.3 µg |
| Vitamin C | 2.1 mg | 10.5 mg |
| Vitamin A (RAE) | 4.7 µg | 23.8 µg |
| Vitamin E | 0.88 mg | 4.48 mg |
| Vitamin K | 6.6 µg | 33.6 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.69 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.97 mg | 4.92 mg |
| Vitamin B6 | 0.11 mg | 0.54 mg |
| Folate (DFE) | 60.5 µg | 307.3 µg |
| Choline | 12.6 mg | 63.8 mg |
