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 |
 Pumpkin, peeled and cut into small cubes | 300 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Tridoshic Brown Rice Mung Pumpkin Pot; keep one small ladle in reserve in case the base tightens early.
- For Tridoshic Brown Rice Mung Pumpkin 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.
- Cook the soaked brown rice and split mung together until nearly tender. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the pumpkin cubes and crushed fennel, then simmer until the roots soften. Maintain low heat for 20–22 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in ghee and salt without mashing every pumpkin piece, and rest the pot. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Tridoshic Brown Rice Mung Pumpkin Pot once after its off-heat rest, 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 Pumpkin 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 Pumpkin Pot
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 389 kcal |
| Protein | 3.2 g | 14.5 g |
| Total Carbohydrates | 15.1 g | 69.4 g |
| Dietary Fiber | 2.0 g | 9.3 g |
| Total Sugars | 1.1 g | 5.1 g |
| Total Fat | 1.5 g | 6.8 g |
| Calcium | 20.8 mg | 95.7 mg |
| Iron | 0.92 mg | 4.21 mg |
| Magnesium | 33.0 mg | 151.7 mg |
| Phosphorus | 74.9 mg | 344.9 mg |
| Potassium | 198 mg | 911 mg |
| Sodium | 89 mg | 409 mg |
| Zinc | 0.54 mg | 2.48 mg |
| Copper | 0.15 mg | 0.67 mg |
| Manganese | 0.44 mg | 2.01 mg |
| Selenium | 2.6 µg | 12.2 µg |
| Vitamin C | 1.9 mg | 8.9 mg |
| Vitamin A (RAE) | 78.2 µg | 359.8 µg |
| Vitamin E | 0.55 mg | 2.51 mg |
| Vitamin K | 1.1 µg | 5.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.02 mg | 4.69 mg |
| Vitamin B6 | 0.10 mg | 0.45 mg |
| Folate (DFE) | 61.1 µg | 281.3 µg |
| Choline | 12.7 mg | 58.3 mg |
