Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 190 g | Sweet · Cooling |
 Mung beans, split and rinsed | 180 g | Sweet, Astringent · Cooling |
 Cauliflower, separated into small florets | 300 g | Sweet, Astringent · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1150 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Pitta Cauliflower Mung Bowl never loses its simmer.
- Simmer the rice and split mung with ground coriander until halfway soft. Maintain moderate heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the cauliflower florets and continue gently until their stems yield and the grains are tender. Continue over medium-low heat for 14–16 minutes, stopping when a knife tip enters the thickest stem with only slight resistance.
- For Pitta Cauliflower Mung Bowl, 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.
- Stir the bowl carefully, season it, and melt ghee through the moist base before serving. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Cauliflower Mung 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 Cauliflower Mung 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 Cauliflower Mung Bowl
| Nutrient | Per 100g | Per Serving (1 serving (461g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 391 kcal |
| Protein | 3.4 g | 15.7 g |
| Total Carbohydrates | 15.3 g | 70.6 g |
| Dietary Fiber | 2.2 g | 10.0 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 23.2 mg | 107.1 mg |
| Iron | 1.21 mg | 5.60 mg |
| Magnesium | 24.9 mg | 115.2 mg |
| Phosphorus | 55.9 mg | 258.0 mg |
| Potassium | 185 mg | 856 mg |
| Sodium | 93 mg | 431 mg |
| Zinc | 0.44 mg | 2.01 mg |
| Copper | 0.13 mg | 0.60 mg |
| Manganese | 0.24 mg | 1.12 mg |
| Selenium | 2.5 µg | 11.6 µg |
| Vitamin C | 8.4 mg | 38.6 mg |
| Vitamin A (RAE) | 8.8 µg | 40.5 µg |
| Vitamin E | 0.13 mg | 0.62 mg |
| Vitamin K | 3.5 µg | 16.1 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.74 mg | 3.41 mg |
| Vitamin B6 | 0.08 mg | 0.39 mg |
| Folate (DFE) | 110.0 µg | 507.8 µg |
| Choline | 17.6 mg | 81.0 mg |
