Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 170 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 240 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1120 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Pitta Fennel Masoor Rice Bowl never loses its simmer.
- Simmer the rice and red lentils until partly soft, then add the diced fennel bulb and crushed seeds. Maintain steady low heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Continue until the lentils dissolve and the fennel becomes silky within the grains. Continue over moderate heat for 14–16 minutes, stopping when a grain pressed between two fingers has no chalky center.
- For Pitta Fennel Masoor Rice 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.
- Season the mild bowl and stir in ghee away from direct heat before serving. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Fennel Masoor Rice Bowl 5 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 Fennel Masoor Rice 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 Fennel Masoor Rice Bowl
| Nutrient | Per 100g | Per Serving (1 serving (441g)) |
|---|---|---|
| Energy (Calories) | 92 kcal | 405 kcal |
| Protein | 3.4 g | 14.8 g |
| Total Carbohydrates | 16.7 g | 73.7 g |
| Dietary Fiber | 1.7 g | 7.5 g |
| Total Sugars | 0.5 g | 2.4 g |
| Total Fat | 1.4 g | 6.0 g |
| Calcium | 19.3 mg | 85.3 mg |
| Iron | 1.37 mg | 6.03 mg |
| Magnesium | 12.5 mg | 55.1 mg |
| Phosphorus | 49.9 mg | 220.3 mg |
| Potassium | 138 mg | 610 mg |
| Sodium | 99 mg | 437 mg |
| Zinc | 0.52 mg | 2.29 mg |
| Copper | 0.17 mg | 0.75 mg |
| Manganese | 0.34 mg | 1.48 mg |
| Selenium | 1.9 µg | 8.3 µg |
| Vitamin C | 1.8 mg | 8.1 mg |
| Vitamin A (RAE) | 15.4 µg | 67.9 µg |
| Vitamin E | 0.12 mg | 0.53 mg |
| Vitamin K | 8.6 µg | 38.1 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.74 mg | 3.28 mg |
| Vitamin B6 | 0.07 mg | 0.29 mg |
| Folate (DFE) | 69.3 µg | 306.1 µg |
| Choline | 2.7 mg | 12.0 mg |
