Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, cooked and cooled to room temperature | 380 g | Sweet · Heating |
 Arugula leaves, washed and dried | 200 g | Pungent, Bitter · Heating |
 Chickpeas, cooked until tender and cooled | 280 g | Sweet, Astringent · Cooling |
 Cucumber, cut into thin half-moons | 220 g | Sweet, Astringent · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lime juice, freshly squeezed | 18 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Rice Arugula Chickpea Plate, measure 18 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Form a low bed of brown rice on each plate. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Scatter arugula, chickpeas, and cucumber over only part of the grain. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Add oil, lime, and salt and eat before the leaves wilt. Drizzle for 20–30 seconds with the heat off, moving around the plate so every section is seasoned without being stirred together.
- Let Summer Rice Arugula Chickpea Plate stand at room temperature for 7 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Rice Arugula Chickpea Plate is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Rice Arugula Chickpea Plate
| Nutrient | Per 100g | Per Serving (1 serving (279g)) |
|---|---|---|
| Energy (Calories) | 200 kcal | 558 kcal |
| Protein | 5.2 g | 14.6 g |
| Total Carbohydrates | 33.8 g | 94.6 g |
| Dietary Fiber | 3.4 g | 9.6 g |
| Total Sugars | 2.1 g | 5.8 g |
| Total Fat | 5.1 g | 14.2 g |
| Calcium | 46.9 mg | 131.3 mg |
| Iron | 1.45 mg | 4.05 mg |
| Magnesium | 61.7 mg | 172.6 mg |
| Phosphorus | 158.9 mg | 444.7 mg |
| Potassium | 249 mg | 697 mg |
| Sodium | 166 mg | 466 mg |
| Zinc | 1.20 mg | 3.37 mg |
| Copper | 0.21 mg | 0.58 mg |
| Manganese | 1.04 mg | 2.91 mg |
| Selenium | 6.8 µg | 19.0 µg |
| Vitamin C | 4.0 mg | 11.1 mg |
| Vitamin A (RAE) | 22.5 µg | 63.0 µg |
| Vitamin E | 1.68 mg | 4.69 mg |
| Vitamin K | 26.4 µg | 73.8 µg |
| Thiamin (Vitamin B1) | 0.22 mg | 0.62 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.19 mg |
| Niacin (Vitamin B3) | 2.40 mg | 6.71 mg |
| Vitamin B6 | 0.21 mg | 0.60 mg |
| Folate (DFE) | 64.7 µg | 181.0 µg |
| Choline | 21.3 mg | 59.5 mg |
