Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Green peas, thawed | 180 g | Sweet, Astringent · Cooling |
 Paneer, cut into small cubes | 220 g | Sweet · Cooling |
 Fennel bulb, finely diced | 160 g | Sweet, Pungent · Cooling |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 720 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 720 ml (about 3 cups) water to a boil in a separate kettle and hold it hot, covered, so Vata Pea Paneer Rice Meal never loses its simmer.
- Soften the diced fennel bulb in ghee, then stir the rice through the pale aromatic base. Keep the pan over steady low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Add hot water and cook until the grains are nearly tender before scattering in the peas. Maintain moderate heat for 13–15 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Vata Pea Paneer Rice Meal, 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.
- Nestle the paneer cubes into the rice, steam them until warm, and season the complete meal gently. Maintain a steady steam for 4–6 minutes and check until a grain pressed between two fingers has no chalky center.
- Rest Vata Pea Paneer Rice Meal 7 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 Pea Paneer Rice Meal 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 Pea Paneer Rice Meal
| Nutrient | Per 100g | Per Serving (1 serving (381g)) |
|---|---|---|
| Energy (Calories) | 120 kcal | 458 kcal |
| Protein | 4.1 g | 15.6 g |
| Total Carbohydrates | 17.3 g | 65.7 g |
| Dietary Fiber | 1.2 g | 4.5 g |
| Total Sugars | 4.5 g | 17.0 g |
| Total Fat | 3.7 g | 14.1 g |
| Calcium | 99.9 mg | 380.4 mg |
| Iron | 0.87 mg | 3.33 mg |
| Magnesium | 18.1 mg | 69.1 mg |
| Phosphorus | 105.4 mg | 401.5 mg |
| Potassium | 194 mg | 739 mg |
| Sodium | 137 mg | 522 mg |
| Zinc | 0.62 mg | 2.38 mg |
| Copper | 0.07 mg | 0.25 mg |
| Manganese | 0.23 mg | 0.86 mg |
| Selenium | 3.8 µg | 14.5 µg |
| Vitamin C | 6.0 mg | 22.8 mg |
| Vitamin A (RAE) | 42.9 µg | 163.6 µg |
| Vitamin E | 0.28 mg | 1.06 mg |
| Vitamin K | 9.9 µg | 37.6 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.47 mg |
| Niacin (Vitamin B3) | 0.99 mg | 3.78 mg |
| Vitamin B6 | 0.09 mg | 0.35 mg |
| Folate (DFE) | 66.4 µg | 252.9 µg |
| Choline | 18.3 mg | 69.8 mg |
