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 |
 Bottle gourd, peeled and finely diced | 330 g | Sweet · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · 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
- For Sharad Bottle Gourd Rice Mung, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the rice and split mung until partly soft. Maintain steady low heat for 10–12 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the bottle-gourd dice and coriander and simmer until translucent. Maintain moderate heat for 19–21 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- For Sharad Bottle Gourd Rice Mung, 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 gentle meal and melt ghee through it before serving. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sharad Bottle Gourd Rice Mung 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)
Sharad Bottle Gourd Rice Mung 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 Bottle Gourd Rice Mung
| Nutrient | Per 100g | Per Serving (1 serving (457g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 386 kcal |
| Protein | 3.2 g | 14.5 g |
| Total Carbohydrates | 15.6 g | 71.2 g |
| Dietary Fiber | 1.9 g | 8.6 g |
| Total Sugars | 0.6 g | 2.9 g |
| Total Fat | 1.1 g | 5.1 g |
| Calcium | 24.3 mg | 111.2 mg |
| Iron | 1.20 mg | 5.49 mg |
| Magnesium | 24.0 mg | 109.9 mg |
| Phosphorus | 50.7 mg | 231.9 mg |
| Potassium | 160 mg | 732 mg |
| Sodium | 90 mg | 410 mg |
| Zinc | 0.52 mg | 2.37 mg |
| Copper | 0.13 mg | 0.58 mg |
| Manganese | 0.24 mg | 1.08 mg |
| Selenium | 2.6 µg | 11.8 µg |
| Vitamin C | 2.3 mg | 10.7 mg |
| Vitamin A (RAE) | 7.9 µg | 36.1 µg |
| Vitamin E | 0.08 mg | 0.39 mg |
| Vitamin K | 0.9 µg | 4.2 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.74 mg | 3.40 mg |
| Vitamin B6 | 0.06 mg | 0.28 mg |
| Folate (DFE) | 102.4 µg | 468.9 µg |
| Choline | 9.9 mg | 45.5 mg |
