Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 195 g | Sweet · Cooling |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Carrots, peeled and cut into small cubes | 180 g | Sweet, Bitter · Heating |
 Spinach leaves, washed and chopped | 220 g | Astringent, Sweet · 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
- For Tridoshic Rice Mung Carrot Spinach, heat 1150 ml (about 4 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the rice, split mung, and carrot cubes until all are nearly tender. Maintain gentle medium heat for 11–13 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the chopped spinach and coriander and simmer only until the leaves soften. Maintain low heat for 5–7 minutes, stirring every 3 minutes, until the leaves wilt but still retain their color.
- For Tridoshic Rice Mung Carrot Spinach, 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 colorful complete meal and melt ghee through it off the heat. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Rice Mung Carrot Spinach 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 Mung Carrot Spinach 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 Mung Carrot Spinach
| Nutrient | Per 100g | Per Serving (1 serving (484g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 393 kcal |
| Protein | 3.2 g | 15.5 g |
| Total Carbohydrates | 14.8 g | 71.8 g |
| Dietary Fiber | 2.1 g | 10.4 g |
| Total Sugars | 1.1 g | 5.1 g |
| Total Fat | 1.2 g | 5.6 g |
| Calcium | 32.1 mg | 155.3 mg |
| Iron | 1.39 mg | 6.71 mg |
| Magnesium | 30.2 mg | 146.0 mg |
| Phosphorus | 52.8 mg | 255.4 mg |
| Potassium | 214 mg | 1037 mg |
| Sodium | 100 mg | 483 mg |
| Zinc | 0.44 mg | 2.12 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.32 mg | 1.54 mg |
| Selenium | 2.4 µg | 11.7 µg |
| Vitamin C | 4.2 mg | 20.4 mg |
| Vitamin A (RAE) | 138.8 µg | 671.9 µg |
| Vitamin E | 0.39 mg | 1.90 mg |
| Vitamin K | 57.0 µg | 275.7 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.61 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.79 mg | 3.84 mg |
| Vitamin B6 | 0.08 mg | 0.41 mg |
| Folate (DFE) | 116.1 µg | 561.7 µg |
| Choline | 12.1 mg | 58.7 mg |
