Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Bottle gourd, peeled and finely diced | 300 g | Sweet · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Weeknight Bottle Gourd Mung Rice, heat 850 ml (about 3 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Bloom cumin in ghee and stir in the rinsed grains. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Cover them with bottle-gourd dice and hot water. Bring the pot to a brisk simmer over medium-high heat for 5–7 minutes, then cover as bubbles reach the center and continue with the timed cook below.
- Cook until translucent and soft, then add salt. Maintain medium-low heat for 16–18 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Rest Weeknight Bottle Gourd Mung Rice 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)
Weeknight Bottle Gourd Mung Rice is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Bottle Gourd Mung Rice
| Nutrient | Per 100g | Per Serving (1 serving (386g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 385 kcal |
| Protein | 3.7 g | 14.2 g |
| Total Carbohydrates | 18.1 g | 69.9 g |
| Dietary Fiber | 2.0 g | 7.9 g |
| Total Sugars | 0.7 g | 2.8 g |
| Total Fat | 1.4 g | 5.6 g |
| Calcium | 27.6 mg | 106.7 mg |
| Iron | 1.54 mg | 5.97 mg |
| Magnesium | 27.3 mg | 105.7 mg |
| Phosphorus | 58.6 mg | 226.4 mg |
| Potassium | 183 mg | 708 mg |
| Sodium | 106 mg | 409 mg |
| Zinc | 0.59 mg | 2.27 mg |
| Copper | 0.14 mg | 0.55 mg |
| Manganese | 0.28 mg | 1.08 mg |
| Selenium | 2.9 µg | 11.3 µg |
| Vitamin C | 2.5 mg | 9.7 mg |
| Vitamin A (RAE) | 10.6 µg | 41.1 µg |
| Vitamin E | 0.11 mg | 0.43 mg |
| Vitamin K | 1.1 µg | 4.2 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.87 mg | 3.37 mg |
| Vitamin B6 | 0.07 mg | 0.28 mg |
| Folate (DFE) | 119.1 µg | 460.8 µg |
| Choline | 11.5 mg | 44.7 mg |
