Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Kidney beans, soaked overnight and drained | 230 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and cut into chunks | 280 g | Sweet · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Vata Pumpkin Rajma Rice Bowl; keep one small ladle in reserve in case the base tightens early.
- For Vata Pumpkin Rajma Rice Bowl, cover the kidney beans with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked kidney beans until very soft and crush several into their broth. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Warm cumin in ghee, add the rice and pumpkin, and pour in the beans with enough hot liquid. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Simmer until the grains are tender and the pumpkin rounds the bean gravy, then season the bowl. Maintain steady low heat for 19–21 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Rest Vata Pumpkin Rajma Rice Bowl 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 Pumpkin Rajma 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 Pumpkin Rajma Rice Bowl
| Nutrient | Per 100g | Per Serving (1 serving (475g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 364 kcal |
| Protein | 2.0 g | 9.3 g |
| Total Carbohydrates | 12.5 g | 59.2 g |
| Dietary Fiber | 1.1 g | 5.1 g |
| Total Sugars | 0.5 g | 2.2 g |
| Total Fat | 2.1 g | 10.1 g |
| Calcium | 13.2 mg | 62.7 mg |
| Iron | 1.07 mg | 5.07 mg |
| Magnesium | 11.0 mg | 52.2 mg |
| Phosphorus | 36.3 mg | 172.2 mg |
| Potassium | 112 mg | 532 mg |
| Sodium | 111 mg | 530 mg |
| Zinc | 0.30 mg | 1.45 mg |
| Copper | 0.08 mg | 0.37 mg |
| Manganese | 0.15 mg | 0.69 mg |
| Selenium | 1.9 µg | 8.8 µg |
| Vitamin C | 1.5 mg | 7.0 mg |
| Vitamin A (RAE) | 72.6 µg | 345.0 µg |
| Vitamin E | 0.36 mg | 1.71 mg |
| Vitamin K | 2.0 µg | 9.6 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.62 mg | 2.96 mg |
| Vitamin B6 | 0.04 mg | 0.19 mg |
| Folate (DFE) | 59.1 µg | 280.6 µg |
| Choline | 5.6 mg | 26.6 mg |
