Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 210 g | Sweet · Heating |
 Brown lentils, rinsed and drained | 180 g | Astringent, Sweet · Cooling |
 Celery stalks, cut into small crescents | 220 g | Astringent, Bitter, Salty · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · 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
- Bring 1200 ml (about 5 cups) water to a boil in a separate kettle and hold it hot, covered, so Pitta Celery Brown Lentil Rice never loses its simmer.
- For Pitta Celery Brown Lentil Rice, 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 rice and brown lentils until halfway tender. Maintain medium-low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the celery crescents and crushed fennel, then continue cooking until the grains soften and the stems become mild. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a knife tip enters the thickest stem with only slight resistance.
- Season the complete meal, fold in olive oil, and keep a little broth around the grains. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Celery Brown Lentil Rice 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 Celery Brown Lentil Rice 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 Celery Brown Lentil Rice
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 402 kcal |
| Protein | 3.4 g | 15.6 g |
| Total Carbohydrates | 15.4 g | 70.7 g |
| Dietary Fiber | 1.7 g | 8.0 g |
| Total Sugars | 0.4 g | 2.0 g |
| Total Fat | 1.5 g | 6.9 g |
| Calcium | 13.9 mg | 63.7 mg |
| Iron | 0.86 mg | 3.93 mg |
| Magnesium | 20.7 mg | 95.0 mg |
| Phosphorus | 67.1 mg | 307.8 mg |
| Potassium | 130 mg | 596 mg |
| Sodium | 98 mg | 450 mg |
| Zinc | 0.59 mg | 2.73 mg |
| Copper | 0.12 mg | 0.56 mg |
| Manganese | 0.49 mg | 2.25 mg |
| Selenium | 2.0 µg | 9.2 µg |
| Vitamin C | 0.9 mg | 3.9 mg |
| Vitamin A (RAE) | 2.8 µg | 13.1 µg |
| Vitamin E | 0.96 mg | 4.42 mg |
| Vitamin K | 4.7 µg | 21.4 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.69 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 1.05 mg | 4.82 mg |
| Vitamin B6 | 0.12 mg | 0.54 mg |
| Folate (DFE) | 53.9 µg | 247.4 µg |
| Choline | 12.6 mg | 58.0 mg |
