Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 320 g | Astringent, Sweet · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1150 ml (about 4 3/4 cups) water for Pitta Spinach Mung Rice Pot; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the rice and split mung with ground fennel until soft enough to stir together. Maintain low heat for 18–20 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold the chopped spinach through the bubbling pot and simmer only until the leaves are tender. Maintain steady low heat for 5–7 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Pitta Spinach Mung Rice Pot, 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 green meal, remove it from fierce heat, and melt the ghee through 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 Spinach Mung Rice Pot 6 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 Spinach Mung Rice Pot 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 Spinach Mung Rice Pot
| Nutrient | Per 100g | Per Serving (1 serving (469g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 400 kcal |
| Protein | 3.5 g | 16.3 g |
| Total Carbohydrates | 15.4 g | 72.0 g |
| Dietary Fiber | 2.1 g | 9.8 g |
| Total Sugars | 0.7 g | 3.2 g |
| Total Fat | 1.2 g | 5.8 g |
| Calcium | 36.5 mg | 171.0 mg |
| Iron | 1.60 mg | 7.48 mg |
| Magnesium | 34.8 mg | 163.4 mg |
| Phosphorus | 55.6 mg | 260.6 mg |
| Potassium | 225 mg | 1054 mg |
| Sodium | 101 mg | 472 mg |
| Zinc | 0.47 mg | 2.20 mg |
| Copper | 0.14 mg | 0.66 mg |
| Manganese | 0.38 mg | 1.79 mg |
| Selenium | 2.6 µg | 12.2 µg |
| Vitamin C | 5.3 mg | 24.7 mg |
| Vitamin A (RAE) | 88.6 µg | 415.6 µg |
| Vitamin E | 0.46 mg | 2.17 mg |
| Vitamin K | 83.3 µg | 390.6 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.63 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.81 mg | 3.80 mg |
| Vitamin B6 | 0.09 mg | 0.41 mg |
| Folate (DFE) | 133.0 µg | 624.0 µg |
| Choline | 13.0 mg | 61.1 mg |
