Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 195 g | Sweet · Heating |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Mustard greens, washed and chopped | 320 g | Pungent, Bitter · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Mustard oil, for the pot | 14 g | Pungent, Bitter · Heating |
 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 Vasanta Mustard Greens Brown Rice; keep one small ladle in reserve in case the base tightens early.
- For Vasanta Mustard Greens Brown Rice, 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 split mung until soft but not waterlogged. Maintain gentle medium heat for 18–20 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Press the mustard greens into the pot and cook away their raw edge. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- Finish with cumin, pepper, salt, and a restrained spoon of mustard oil. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Vasanta Mustard Greens Brown Rice 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)
Vasanta Mustard Greens Brown Rice is composed for vasanta 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 Vasanta Mustard Greens Brown Rice
| Nutrient | Per 100g | Per Serving (1 serving (450g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 377 kcal |
| Protein | 3.5 g | 15.8 g |
| Total Carbohydrates | 14.9 g | 67.1 g |
| Dietary Fiber | 2.5 g | 11.2 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 1.4 g | 6.2 g |
| Calcium | 38.6 mg | 173.7 mg |
| Iron | 1.24 mg | 5.57 mg |
| Magnesium | 37.0 mg | 166.8 mg |
| Phosphorus | 78.3 mg | 352.6 mg |
| Potassium | 214 mg | 963 mg |
| Sodium | 94 mg | 425 mg |
| Zinc | 0.53 mg | 2.41 mg |
| Copper | 0.16 mg | 0.71 mg |
| Manganese | 0.44 mg | 1.97 mg |
| Selenium | 2.8 µg | 12.5 µg |
| Vitamin C | 12.9 mg | 58.0 mg |
| Vitamin A (RAE) | 27.6 µg | 124.3 µg |
| Vitamin E | 0.73 mg | 3.28 mg |
| Vitamin K | 47.0 µg | 211.6 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.06 mg | 4.77 mg |
| Vitamin B6 | 0.12 mg | 0.54 mg |
| Folate (DFE) | 60.2 µg | 271.1 µg |
| Choline | 11.2 mg | 50.5 mg |
