Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 170 g | Sweet · Heating |
 Red lentils, rinsed until clear | 170 g | Sweet, Astringent · Cooling |
 Carrots, peeled and cut into coins | 260 g | Sweet, Bitter · Heating |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1350 ml (about 5 3/4 cups) freshly boiled water for Vata Carrot Masoor Rice Stew, reserving about 60 ml to correct the final consistency.
- For Vata Carrot Masoor Rice Stew, 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 brown rice until partly tender before adding the red lentils and carrot coins. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Crush the fennel over the bubbling stew and continue cooking until the rice is soft and the lentils dissolve. Maintain low heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Mash several carrot pieces into the broth, add salt and ghee, and let the covered pot settle. Keep the pan over steady low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Vata Carrot Masoor Rice Stew 6 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 Carrot Masoor Rice Stew 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 Carrot Masoor Rice Stew
| Nutrient | Per 100g | Per Serving (1 serving (495g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 387 kcal |
| Protein | 2.9 g | 14.2 g |
| Total Carbohydrates | 13.3 g | 66.1 g |
| Dietary Fiber | 1.7 g | 8.4 g |
| Total Sugars | 0.7 g | 3.4 g |
| Total Fat | 1.6 g | 8.1 g |
| Calcium | 14.4 mg | 71.2 mg |
| Iron | 0.83 mg | 4.12 mg |
| Magnesium | 18.2 mg | 90.4 mg |
| Phosphorus | 57.8 mg | 286.1 mg |
| Potassium | 125 mg | 620 mg |
| Sodium | 91 mg | 452 mg |
| Zinc | 0.54 mg | 2.67 mg |
| Copper | 0.15 mg | 0.76 mg |
| Manganese | 0.43 mg | 2.12 mg |
| Selenium | 1.5 µg | 7.3 µg |
| Vitamin C | 1.0 mg | 4.8 mg |
| Vitamin A (RAE) | 119.2 µg | 590.3 µg |
| Vitamin E | 0.36 mg | 1.77 mg |
| Vitamin K | 1.9 µg | 9.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.83 mg | 4.11 mg |
| Vitamin B6 | 0.09 mg | 0.47 mg |
| Folate (DFE) | 22.0 µg | 108.8 µg |
| Choline | 3.2 mg | 16.1 mg |
