Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 200 g | Sweet · Heating |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Beetroot, peeled and cut into small cubes | 270 g | Sweet · Heating |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1150 ml (about 4 3/4 cups) water for Tridoshic Brown Rice Mung Beet Pot; bring it to a full boil, then keep it covered and hot for the additions below.
- For Tridoshic Brown Rice Mung Beet Pot, cover the brown rice with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked brown rice and split mung until they begin to soften. Maintain medium-low heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add the beet cubes and coriander and cook until the pot becomes ruby and tender. Maintain gentle medium heat for 19–21 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Season the meal and fold in ghee while leaving the root pieces visible. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Brown Rice Mung Beet Pot 4 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)
Tridoshic Brown Rice Mung Beet Pot uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Brown Rice Mung Beet Pot
| Nutrient | Per 100g | Per Serving (1 serving (452g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 397 kcal |
| Protein | 3.3 g | 14.9 g |
| Total Carbohydrates | 15.7 g | 71.1 g |
| Dietary Fiber | 2.4 g | 10.9 g |
| Total Sugars | 1.7 g | 7.6 g |
| Total Fat | 1.5 g | 6.6 g |
| Calcium | 19.4 mg | 87.6 mg |
| Iron | 0.92 mg | 4.17 mg |
| Magnesium | 35.0 mg | 158.5 mg |
| Phosphorus | 74.9 mg | 339.1 mg |
| Potassium | 193 mg | 874 mg |
| Sodium | 102 mg | 461 mg |
| Zinc | 0.55 mg | 2.49 mg |
| Copper | 0.14 mg | 0.63 mg |
| Manganese | 0.46 mg | 2.10 mg |
| Selenium | 2.8 µg | 12.7 µg |
| Vitamin C | 1.2 mg | 5.6 mg |
| Vitamin A (RAE) | 8.7 µg | 39.5 µg |
| Vitamin E | 0.38 mg | 1.74 mg |
| Vitamin K | 1.0 µg | 4.5 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.98 mg | 4.43 mg |
| Vitamin B6 | 0.10 mg | 0.44 mg |
| Folate (DFE) | 75.7 µg | 342.9 µg |
| Choline | 12.4 mg | 56.1 mg |
