Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 190 g | Sweet · Heating |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Butternut squash, peeled and cubed | 310 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1100 ml (about 4 1/2 cups) hot water before starting Varsha Squash Brown Rice Mung; keep one small ladle in reserve in case the base tightens early.
- For Varsha Squash Brown Rice Mung, cover the brown rice with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked rice and mung until nearly tender. Maintain low heat for 12–14 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the squash, ginger, and coriander and cook until creamy at the edges. Maintain steady low heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the moist meal and fold in ghee before a covered rest. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Varsha Squash Brown Rice Mung 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)
Varsha Squash Brown Rice Mung is composed for varsha with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Varsha Squash Brown Rice Mung
| Nutrient | Per 100g | Per Serving (1 serving (452g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 407 kcal |
| Protein | 3.3 g | 14.7 g |
| Total Carbohydrates | 16.2 g | 73.1 g |
| Dietary Fiber | 2.4 g | 10.9 g |
| Total Sugars | 1.1 g | 4.9 g |
| Total Fat | 1.6 g | 7.3 g |
| Calcium | 25.9 mg | 117.3 mg |
| Iron | 0.95 mg | 4.28 mg |
| Magnesium | 37.7 mg | 170.5 mg |
| Phosphorus | 74.4 mg | 336.3 mg |
| Potassium | 210 mg | 950 mg |
| Sodium | 91 mg | 411 mg |
| Zinc | 0.52 mg | 2.37 mg |
| Copper | 0.14 mg | 0.65 mg |
| Manganese | 0.44 mg | 1.99 mg |
| Selenium | 2.7 µg | 12.4 µg |
| Vitamin C | 4.1 mg | 18.7 mg |
| Vitamin A (RAE) | 101.0 µg | 456.9 µg |
| Vitamin E | 0.62 mg | 2.79 mg |
| Vitamin K | 1.2 µg | 5.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.60 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 1.11 mg | 5.02 mg |
| Vitamin B6 | 0.11 mg | 0.51 mg |
| Folate (DFE) | 65.8 µg | 297.7 µg |
| Choline | 11.8 mg | 53.6 mg |
