Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 250 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 16 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Sharad Fennel Rice Mung Bowl never loses its simmer.
- Cook the rice and mung until the grains begin to merge. Maintain medium-low heat for 11–13 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the diced fennel bulb and crushed seeds and simmer until sweet. Maintain gentle medium heat for 20–22 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Sharad Fennel Rice Mung 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 autumn bowl and stir in ghee away from high heat. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sharad Fennel Rice Mung 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)
Sharad Fennel Rice Mung Bowl is composed for sharad with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Sharad Fennel Rice Mung Bowl
| Nutrient | Per 100g | Per Serving (1 serving (437g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 393 kcal |
| Protein | 3.4 g | 14.8 g |
| Total Carbohydrates | 16.6 g | 72.8 g |
| Dietary Fiber | 2.3 g | 10.0 g |
| Total Sugars | 1.2 g | 5.3 g |
| Total Fat | 1.2 g | 5.1 g |
| Calcium | 28.5 mg | 124.7 mg |
| Iron | 1.32 mg | 5.77 mg |
| Magnesium | 25.4 mg | 111.3 mg |
| Phosphorus | 57.7 mg | 252.4 mg |
| Potassium | 199 mg | 869 mg |
| Sodium | 101 mg | 441 mg |
| Zinc | 0.43 mg | 1.90 mg |
| Copper | 0.14 mg | 0.59 mg |
| Manganese | 0.27 mg | 1.20 mg |
| Selenium | 2.7 µg | 11.7 µg |
| Vitamin C | 2.2 mg | 9.8 mg |
| Vitamin A (RAE) | 15.1 µg | 66.2 µg |
| Vitamin E | 0.17 mg | 0.75 mg |
| Vitamin K | 9.9 µg | 43.5 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.82 mg | 3.58 mg |
| Vitamin B6 | 0.06 mg | 0.28 mg |
| Folate (DFE) | 109.9 µg | 480.8 µg |
| Choline | 12.3 mg | 53.7 mg |
