Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 200 g | Sweet · Cooling |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Fresh coconut, finely grated | 65 g | Sweet · Cooling |
 Cilantro leaves, roughly chopped | 28 g | Astringent, Bitter · Cooling |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1200 ml (about 5 cups) hot water before starting Pitta Coconut Cilantro Rice Dal; keep one small ladle in reserve in case the base tightens early.
- Cook the rice and split mung together until soft and cohesive. Maintain low heat for 19–21 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Grind the coconut with fennel and a ladle of hot broth, then fold the pale paste through the pot. Work in 3 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- For Pitta Coconut Cilantro Rice Dal, 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, add ghee, and scatter chopped cilantro over the complete meal after removing it from heat. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Coconut Cilantro Rice Dal 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 Coconut Cilantro Rice Dal 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 Coconut Cilantro Rice Dal
| Nutrient | Per 100g | Per Serving (1 serving (422g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 432 kcal |
| Protein | 3.4 g | 14.6 g |
| Total Carbohydrates | 16.5 g | 69.8 g |
| Dietary Fiber | 2.3 g | 9.6 g |
| Total Sugars | 0.9 g | 3.9 g |
| Total Fat | 2.6 g | 10.9 g |
| Calcium | 23.3 mg | 98.4 mg |
| Iron | 1.36 mg | 5.73 mg |
| Magnesium | 25.3 mg | 106.7 mg |
| Phosphorus | 56.9 mg | 240.2 mg |
| Potassium | 165 mg | 699 mg |
| Sodium | 98 mg | 416 mg |
| Zinc | 0.47 mg | 1.97 mg |
| Copper | 0.15 mg | 0.64 mg |
| Manganese | 0.26 mg | 1.08 mg |
| Selenium | 3.0 µg | 12.7 µg |
| Vitamin C | 1.1 mg | 4.7 mg |
| Vitamin A (RAE) | 15.2 µg | 64.0 µg |
| Vitamin E | 0.14 mg | 0.61 mg |
| Vitamin K | 6.2 µg | 26.0 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.78 mg | 3.28 mg |
| Vitamin B6 | 0.06 mg | 0.27 mg |
| Folate (DFE) | 110.8 µg | 467.7 µg |
| Choline | 11.5 mg | 48.4 mg |
