Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 215 g | Sweet · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 240 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · 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
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Tridoshic Rice Pea Fennel Pot; keep one small ladle in reserve in case the base tightens early.
- Soften the diced fennel bulb in ghee and stir the rice through the aromatic base. Keep the pan over medium-low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Add hot water and cook until almost tender before scattering in the peas. Maintain gentle medium heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Tridoshic Rice Pea Fennel Pot, 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.
- Crush fennel seed over the pot, season, and rest the rice before serving. Work in 4 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Fluff or stir Tridoshic Rice Pea Fennel 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 Rice Pea Fennel 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 Rice Pea Fennel Pot
| Nutrient | Per 100g | Per Serving (1 serving (455g)) |
|---|---|---|
| Energy (Calories) | 65 kcal | 294 kcal |
| Protein | 1.6 g | 7.3 g |
| Total Carbohydrates | 12.0 g | 54.7 g |
| Dietary Fiber | 1.2 g | 5.7 g |
| Total Sugars | 1.1 g | 5.1 g |
| Total Fat | 1.1 g | 5.0 g |
| Calcium | 17.0 mg | 77.3 mg |
| Iron | 0.80 mg | 3.64 mg |
| Magnesium | 10.1 mg | 46.0 mg |
| Phosphorus | 32.6 mg | 148.1 mg |
| Potassium | 97 mg | 443 mg |
| Sodium | 96 mg | 436 mg |
| Zinc | 0.30 mg | 1.36 mg |
| Copper | 0.06 mg | 0.28 mg |
| Manganese | 0.21 mg | 0.96 mg |
| Selenium | 2.1 µg | 9.4 µg |
| Vitamin C | 5.8 mg | 26.4 mg |
| Vitamin A (RAE) | 18.2 µg | 82.6 µg |
| Vitamin E | 0.23 mg | 1.05 mg |
| Vitamin K | 11.0 µg | 49.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.81 mg | 3.69 mg |
| Vitamin B6 | 0.04 mg | 0.20 mg |
| Folate (DFE) | 56.1 µg | 255.1 µg |
| Choline | 5.6 mg | 25.5 mg |
