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 |
 Sweet potato, peeled and cut into small cubes | 280 g | Sweet · Cooling |
 Coconut oil, for finishing | 17 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
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Pitta Sweet Potato Mung Rice; keep one small ladle in reserve in case the base tightens early.
- Simmer the rice and split mung with ground coriander until the grains begin to soften. Maintain steady low heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add the sweet-potato cubes and cook gently until their centers are tender and the broth thickens. Maintain moderate heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- For Pitta Sweet Potato Mung Rice, 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 complete meal and fold in coconut oil after taking the pot off direct heat. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Sweet Potato Mung Rice 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 Sweet Potato Mung 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 Sweet Potato Mung Rice
| Nutrient | Per 100g | Per Serving (1 serving (456g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 432 kcal |
| Protein | 3.3 g | 15.0 g |
| Total Carbohydrates | 17.8 g | 81.4 g |
| Dietary Fiber | 2.2 g | 10.2 g |
| Total Sugars | 1.3 g | 5.8 g |
| Total Fat | 1.2 g | 5.3 g |
| Calcium | 23.8 mg | 108.9 mg |
| Iron | 1.24 mg | 5.66 mg |
| Magnesium | 25.7 mg | 117.3 mg |
| Phosphorus | 55.1 mg | 251.5 mg |
| Potassium | 184 mg | 839 mg |
| Sodium | 98 mg | 447 mg |
| Zinc | 0.43 mg | 1.98 mg |
| Copper | 0.14 mg | 0.66 mg |
| Manganese | 0.26 mg | 1.19 mg |
| Selenium | 2.6 µg | 11.8 µg |
| Vitamin C | 0.9 mg | 4.0 mg |
| Vitamin A (RAE) | 109.3 µg | 498.9 µg |
| Vitamin E | 0.14 mg | 0.63 mg |
| Vitamin K | 1.1 µg | 5.2 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.61 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.76 mg | 3.47 mg |
| Vitamin B6 | 0.09 mg | 0.39 mg |
| Folate (DFE) | 102.3 µg | 466.8 µg |
| Choline | 11.6 mg | 53.1 mg |
