Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 190 g | Sweet · Cooling |
 Pigeon pea, rinsed and drained | 165 g | Sweet, Astringent · Heating |
 Yam, peeled and cut into small cubes | 300 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 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 Yam Toor Rice Pot; keep one small ladle in reserve in case the base tightens early.
- Cook the pigeon pea until half tender and add the rice and yam. Maintain moderate heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Stir in ginger and hot water and simmer until the root becomes soft. Maintain medium-low heat for 19–21 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- For Varsha Yam Toor Rice 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.
- Bloom cumin in ghee, fold it through the pot, and season. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Rest Varsha Yam Toor Rice Pot 4 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)
Varsha Yam Toor Rice Pot 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 Yam Toor Rice Pot
| Nutrient | Per 100g | Per Serving (1 serving (448g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 454 kcal |
| Protein | 3.1 g | 13.8 g |
| Total Carbohydrates | 19.1 g | 85.7 g |
| Dietary Fiber | 2.2 g | 10.1 g |
| Total Sugars | 0.1 g | 0.5 g |
| Total Fat | 1.4 g | 6.3 g |
| Calcium | 22.4 mg | 100.4 mg |
| Iron | 1.22 mg | 5.46 mg |
| Magnesium | 24.9 mg | 111.4 mg |
| Phosphorus | 56.8 mg | 254.4 mg |
| Potassium | 284 mg | 1273 mg |
| Sodium | 93 mg | 417 mg |
| Zinc | 0.43 mg | 1.93 mg |
| Copper | 0.16 mg | 0.72 mg |
| Manganese | 0.36 mg | 1.60 mg |
| Selenium | 2.5 µg | 11.2 µg |
| Vitamin C | 2.9 mg | 13.0 mg |
| Vitamin A (RAE) | 10.8 µg | 48.5 µg |
| Vitamin E | 0.11 mg | 0.50 mg |
| Vitamin K | 0.5 µg | 2.3 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.63 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.83 mg | 3.70 mg |
| Vitamin B6 | 0.09 mg | 0.42 mg |
| Folate (DFE) | 86.9 µg | 389.5 µg |
| Choline | 3.8 mg | 17.2 mg |
