Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 200 g | Sweet · Cooling |
 Pigeon pea, rinsed and drained | 165 g | Sweet, Astringent · Heating |
 Bottle gourd, peeled and finely diced | 320 g | Sweet · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · 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
- For Tridoshic Rice Toor Bottle Gourd, 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 pigeon pea until partly soft before adding the rice and bottle-gourd dice. Maintain low heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Stir in coriander and simmer until the vegetable becomes translucent and the grains tender. Maintain steady low heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Tridoshic Rice Toor Bottle Gourd, 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 soft pot and add ghee after the cooking liquid has thickened. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Rice Toor Bottle Gourd 7 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 Toor Bottle Gourd 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 Toor Bottle Gourd
| Nutrient | Per 100g | Per Serving (1 serving (465g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 378 kcal |
| Protein | 2.8 g | 13.2 g |
| Total Carbohydrates | 14.9 g | 69.3 g |
| Dietary Fiber | 1.7 g | 7.8 g |
| Total Sugars | 0.01 g | 0.06 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 22.8 mg | 106.3 mg |
| Iron | 1.01 mg | 4.68 mg |
| Magnesium | 22.3 mg | 103.8 mg |
| Phosphorus | 48.2 mg | 224.5 mg |
| Potassium | 165 mg | 768 mg |
| Sodium | 88 mg | 411 mg |
| Zinc | 0.50 mg | 2.33 mg |
| Copper | 0.13 mg | 0.61 mg |
| Manganese | 0.29 mg | 1.36 mg |
| Selenium | 2.5 µg | 11.4 µg |
| Vitamin C | 1.8 mg | 8.3 mg |
| Vitamin A (RAE) | 8.2 µg | 38.2 µg |
| Vitamin E | 0.04 mg | 0.18 mg |
| Vitamin K | 0.09 µg | 0.4 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.77 mg | 3.60 mg |
| Vitamin B6 | 0.05 mg | 0.23 mg |
| Folate (DFE) | 83.0 µg | 386.4 µg |
| Choline | 0.8 mg | 3.9 mg |
