Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 200 g | Sweet · Cooling |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Beetroot, peeled and cut into small cubes | 240 g | Sweet · Heating |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1200 ml (about 5 cups) freshly boiled water for Vata Beet Mung Rice Bowl, reserving about 60 ml to correct the final consistency.
- Coat the rice and mung in warm ghee with ground coriander. Work over low heat for 7–9 minutes; continue once a grain pressed between two fingers has no chalky center.
- Add the beet cubes and hot water, then cook beneath a lid until the roots and grains are tender. Maintain steady low heat for 20–22 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- For Vata Beet Mung Rice Bowl, 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.
- Stir the rosy bowl into a soft consistency, season, and serve before it loses its warmth. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Beet Mung Rice Bowl 3 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)
Vata Beet Mung Rice Bowl is composed as a warm, moist, complete meal for calming vata Vata: serve immediately while soft and warm, with the stated ghee. Pitta: keep the warming aromatics gentle and favor fennel if needed. Kapha: use a smaller bowl and reduce the added fat.
USDA Nutrition Facts for Vata Beet Mung Rice Bowl
| Nutrient | Per 100g | Per Serving (1 serving (457g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 399 kcal |
| Protein | 3.1 g | 14.2 g |
| Total Carbohydrates | 15.6 g | 71.4 g |
| Dietary Fiber | 2.0 g | 9.4 g |
| Total Sugars | 1.5 g | 6.8 g |
| Total Fat | 1.4 g | 6.6 g |
| Calcium | 20.7 mg | 94.7 mg |
| Iron | 1.21 mg | 5.54 mg |
| Magnesium | 23.8 mg | 109.0 mg |
| Phosphorus | 51.0 mg | 233.6 mg |
| Potassium | 168 mg | 767 mg |
| Sodium | 99 mg | 455 mg |
| Zinc | 0.42 mg | 1.92 mg |
| Copper | 0.13 mg | 0.57 mg |
| Manganese | 0.26 mg | 1.18 mg |
| Selenium | 2.5 µg | 11.6 µg |
| Vitamin C | 1.1 mg | 5.1 mg |
| Vitamin A (RAE) | 10.9 µg | 49.8 µg |
| Vitamin E | 0.10 mg | 0.44 mg |
| Vitamin K | 0.9 µg | 4.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.56 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.70 mg | 3.22 mg |
| Vitamin B6 | 0.06 mg | 0.28 mg |
| Folate (DFE) | 111.2 µg | 508.9 µg |
| Choline | 10.2 mg | 46.9 mg |
