Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Spinach leaves, washed and chopped | 300 g | Astringent, Sweet · Cooling |
 Paneer, cut into small cubes | 240 g | Sweet · Cooling |
 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 | 700 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 700 ml (about 3 cups) water for Vata Spinach Paneer Rice Pot; bring it to a full boil, then keep it covered and hot for the additions below.
- Wilt the chopped spinach in ghee with crushed fennel until the leaves become silky. Allow 6–8 minutes at moderate heat, checking whether a grain pressed between two fingers has no chalky center.
- Fold in the rice, pour over hot water, and cook gently until the grains are almost tender. Maintain medium-low heat for 11–13 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Vata Spinach Paneer Rice Pot, 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 moist rice, steam them through without stirring hard, and season. Maintain a steady steam for 6–8 minutes and check until a grain pressed between two fingers has no chalky center.
- Rest Vata Spinach Paneer Rice Pot 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 Spinach Paneer Rice Pot 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 Spinach Paneer Rice Pot
| Nutrient | Per 100g | Per Serving (1 serving (370g)) |
|---|---|---|
| Energy (Calories) | 119 kcal | 441 kcal |
| Protein | 4.2 g | 15.6 g |
| Total Carbohydrates | 15.9 g | 58.8 g |
| Dietary Fiber | 0.8 g | 2.8 g |
| Total Sugars | 3.9 g | 14.4 g |
| Total Fat | 4.2 g | 15.6 g |
| Calcium | 126.3 mg | 467.8 mg |
| Iron | 1.22 mg | 4.53 mg |
| Magnesium | 30.7 mg | 113.7 mg |
| Phosphorus | 107.3 mg | 397.4 mg |
| Potassium | 253 mg | 937 mg |
| Sodium | 154 mg | 569 mg |
| Zinc | 0.61 mg | 2.26 mg |
| Copper | 0.07 mg | 0.25 mg |
| Manganese | 0.36 mg | 1.33 mg |
| Selenium | 3.9 µg | 14.3 µg |
| Vitamin C | 5.8 mg | 21.3 mg |
| Vitamin A (RAE) | 132.6 µg | 491.0 µg |
| Vitamin E | 0.54 mg | 2.01 mg |
| Vitamin K | 98.2 µg | 363.6 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.57 mg |
| Niacin (Vitamin B3) | 0.84 mg | 3.12 mg |
| Vitamin B6 | 0.11 mg | 0.42 mg |
| Folate (DFE) | 94.2 µg | 348.7 µg |
| Choline | 19.0 mg | 70.5 mg |
