Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 240 g | Sweet · Heating |
 Green peas, thawed | 140 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 6 g | Pungent, Bitter · Heating |
 Indian bay leaf, left whole | 1 g | Pungent, Sweet · Heating |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 720 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 720 ml (about 3 cups) water to a boil in a separate kettle and hold it hot, covered, so Punjabi Cumin Pea Brown Rice never loses its simmer.
- Cover the brown rice with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Warm cumin and the bay leaf in ghee until the seeds deepen a shade and smell nutty. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Add the soaked brown rice, turn the grains through the fragrant fat. Keep the pan over medium-low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Pour in hot water. Work over gentle medium heat for 6–8 minutes; continue once a grain pressed between two fingers has no chalky center.
- Cover and cook gently, scatter in the peas near the end. Keep the pot covered over low heat for 10–12 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Rest the rice before removing the leaf and fluffing. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Punjabi Cumin Pea Brown Rice for 5 minutes covered off the burner; fluff the grains once, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Extended cooking and ghee soften the dry character of brown rice in this cumin pilaf Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Punjabi Cumin Pea Brown Rice
| Nutrient | Per 100g | Per Serving (1 serving (282g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 299 kcal |
| Protein | 2.4 g | 6.7 g |
| Total Carbohydrates | 18.3 g | 51.7 g |
| Dietary Fiber | 1.5 g | 4.4 g |
| Total Sugars | 0.9 g | 2.4 g |
| Total Fat | 2.6 g | 7.4 g |
| Calcium | 12.7 mg | 36.0 mg |
| Iron | 0.85 mg | 2.40 mg |
| Magnesium | 31.4 mg | 88.7 mg |
| Phosphorus | 82.2 mg | 232.3 mg |
| Potassium | 93 mg | 264 mg |
| Sodium | 142 mg | 402 mg |
| Zinc | 0.64 mg | 1.81 mg |
| Copper | 0.10 mg | 0.27 mg |
| Manganese | 0.68 mg | 1.93 mg |
| Selenium | 3.9 µg | 11.0 µg |
| Vitamin C | 5.0 mg | 14.2 mg |
| Vitamin A (RAE) | 20.2 µg | 57.0 µg |
| Vitamin E | 0.79 mg | 2.23 mg |
| Vitamin K | 3.4 µg | 9.6 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.11 mg |
| Niacin (Vitamin B3) | 1.66 mg | 4.70 mg |
| Vitamin B6 | 0.13 mg | 0.36 mg |
| Folate (DFE) | 13.1 µg | 37.2 µg |
| Choline | 8.6 mg | 24.3 mg |
