Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, cooked and cooled to room temperature | 430 g | Sweet · Heating |
 Cucumber, cut into thin half-moons | 280 g | Sweet, Astringent · Cooling |
 Cilantro leaves, roughly chopped | 22 g | Astringent, Bitter · Cooling |
 Coriander seeds, toasted and crushed | 5 g | Astringent, Bitter, Sweet · 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 Cucumber Cilantro Bowl, 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.
- Loosen the cooled brown rice thoroughly with a fork. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Turn in cucumber, cilantro, and crushed coriander without compressing the grains. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Dress with oil, lime, and salt just before lunch. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Rice Cucumber Cilantro Bowl stand at room temperature for 4 minutes, toss once more, and serve at midday before the raw vegetables 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 Cucumber Cilantro Bowl 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 Cucumber Cilantro Bowl
| Nutrient | Per 100g | Per Serving (1 serving (194g)) |
|---|---|---|
| Energy (Calories) | 233 kcal | 451 kcal |
| Protein | 4.6 g | 8.9 g |
| Total Carbohydrates | 44.3 g | 85.9 g |
| Dietary Fiber | 2.6 g | 5.0 g |
| Total Sugars | 1.0 g | 2.0 g |
| Total Fat | 4.3 g | 8.3 g |
| Calcium | 18.1 mg | 35.1 mg |
| Iron | 1.00 mg | 1.94 mg |
| Magnesium | 72.0 mg | 139.6 mg |
| Phosphorus | 185.4 mg | 359.7 mg |
| Potassium | 217 mg | 421 mg |
| Sodium | 155 mg | 301 mg |
| Zinc | 1.30 mg | 2.52 mg |
| Copper | 0.20 mg | 0.38 mg |
| Manganese | 1.63 mg | 3.17 mg |
| Selenium | 9.8 µg | 19.0 µg |
| Vitamin C | 2.6 mg | 5.0 mg |
| Vitamin A (RAE) | 11.4 µg | 22.1 µg |
| Vitamin E | 2.00 mg | 3.88 mg |
| Vitamin K | 16.4 µg | 31.9 µg |
| Thiamin (Vitamin B1) | 0.31 mg | 0.61 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.14 mg |
| Niacin (Vitamin B3) | 3.68 mg | 7.15 mg |
| Vitamin B6 | 0.28 mg | 0.55 mg |
| Folate (DFE) | 17.2 µg | 33.4 µg |
| Choline | 14.6 mg | 28.3 mg |
