Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 170 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 300 g | Sweet, Astringent · Cooling |
 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 Rice Masoor Zucchini Meal; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the rice and red lentils together until the lentils begin to dissolve. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the zucchini cubes and ground coriander and simmer until the vegetable softens. Maintain low heat for 18–20 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Tridoshic Rice Masoor Zucchini Meal, 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 cohesive meal and fold in ghee just before serving. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Rice Masoor Zucchini Meal 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)
Tridoshic Rice Masoor Zucchini Meal 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 Rice Masoor Zucchini Meal
| Nutrient | Per 100g | Per Serving (1 serving (462g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 393 kcal |
| Protein | 3.2 g | 14.9 g |
| Total Carbohydrates | 15.3 g | 70.8 g |
| Dietary Fiber | 1.4 g | 6.5 g |
| Total Sugars | 0.4 g | 1.9 g |
| Total Fat | 1.3 g | 6.0 g |
| Calcium | 14.0 mg | 64.6 mg |
| Iron | 1.26 mg | 5.83 mg |
| Magnesium | 12.6 mg | 58.4 mg |
| Phosphorus | 47.0 mg | 217.6 mg |
| Potassium | 120 mg | 555 mg |
| Sodium | 89 mg | 411 mg |
| Zinc | 0.52 mg | 2.42 mg |
| Copper | 0.16 mg | 0.75 mg |
| Manganese | 0.31 mg | 1.44 mg |
| Selenium | 1.8 µg | 8.2 µg |
| Vitamin C | 3.1 mg | 14.4 mg |
| Vitamin A (RAE) | 9.6 µg | 44.5 µg |
| Vitamin E | 0.06 mg | 0.27 mg |
| Vitamin K | 0.8 µg | 3.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.68 mg | 3.15 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 65.5 µg | 303.0 µg |
| Choline | 2.4 mg | 11.0 mg |
