Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 300 g | Sweet · Cooling |
 Raw green mango, grated | 110 g | Sour, Astringent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Sesame oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice until the water runs nearly clear; soak for 15 minutes and drain.
- Warm the Sesame oil; bloom the cumin and gently cook the grated raw green mango and mustard seeds and curry leaves for one minute.
- Add the drained grain, measured water, and rock salt; bring to a boil.
- Cover and cook on low heat until the liquid is absorbed and the grains are tender.
- Rest off the heat for eight minutes, then lift the grains gently with a fork before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian raw-mango rice tradition)
Raw Mango Rice is a lightly seasoned grain dish served freshly cooked. Vata: add ghee and pair with a moist dal. Pitta: keep sour and pungent garnish modest. Kapha: reduce ghee and favor a vegetable-rich portion.
USDA Nutrition Facts for Raw Mango Rice
| Nutrient | Per 100g | Per Serving (1 serving (299g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 333 kcal |
| Protein | 2.0 g | 5.9 g |
| Total Carbohydrates | 21.6 g | 64.8 g |
| Dietary Fiber | 0.5 g | 1.6 g |
| Total Sugars | 1.3 g | 3.9 g |
| Total Fat | 1.7 g | 5.0 g |
| Calcium | 15.1 mg | 45.2 mg |
| Iron | 1.29 mg | 3.85 mg |
| Magnesium | 9.8 mg | 29.3 mg |
| Phosphorus | 33.1 mg | 99.2 mg |
| Potassium | 52 mg | 154 mg |
| Sodium | 134 mg | 401 mg |
| Zinc | 0.31 mg | 0.93 mg |
| Copper | 0.08 mg | 0.23 mg |
| Manganese | 0.29 mg | 0.86 mg |
| Selenium | 4.4 µg | 13.1 µg |
| Vitamin C | 3.4 mg | 10.2 mg |
| Vitamin A (RAE) | 5.4 µg | 16.2 µg |
| Vitamin E | 0.15 mg | 0.46 mg |
| Vitamin K | 2.5 µg | 7.6 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.05 mg |
| Niacin (Vitamin B3) | 1.13 mg | 3.40 mg |
| Vitamin B6 | 0.05 mg | 0.16 mg |
| Folate (DFE) | 101.2 µg | 303.4 µg |
| Choline | 2.6 mg | 7.9 mg |
