Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Carrots, peeled and finely diced | 260 g | Sweet, Bitter · Heating |
 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
- Measure 850 ml (about 3 1/2 cups) water for Weeknight Carrot Mung Rice; bring it to a full boil, then keep it covered and hot for the additions below.
- Toast cumin in ghee and coat the rice and mung. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Add carrot and hot water, then cover the boiling pot. Bring the pot to a brisk simmer over medium-high heat for 4–6 minutes, then cover as bubbles reach the center and continue with the timed cook below.
- Cook until soft, season, and rest the dinner briefly. Maintain low heat for 16–18 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- At minute 14, scrape the base with a flat spoon and rotate the pot; add 30 ml hot water only if the grains begin to catch.
- Fluff or stir Weeknight Carrot Mung Rice once after its off-heat rest, 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 Carrot 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 Carrot Mung Rice
| Nutrient | Per 100g | Per Serving (1 serving (376g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 401 kcal |
| Protein | 3.7 g | 14.1 g |
| Total Carbohydrates | 19.6 g | 73.8 g |
| Dietary Fiber | 2.4 g | 9.2 g |
| Total Sugars | 1.5 g | 5.8 g |
| Total Fat | 1.5 g | 5.7 g |
| Calcium | 28.5 mg | 107.4 mg |
| Iron | 1.59 mg | 5.99 mg |
| Magnesium | 27.4 mg | 103.2 mg |
| Phosphorus | 62.7 mg | 236.3 mg |
| Potassium | 210 mg | 789 mg |
| Sodium | 120 mg | 452 mg |
| Zinc | 0.50 mg | 1.88 mg |
| Copper | 0.15 mg | 0.55 mg |
| Manganese | 0.30 mg | 1.12 mg |
| Selenium | 3.0 µg | 11.3 µg |
| Vitamin C | 1.6 mg | 5.9 mg |
| Vitamin A (RAE) | 154.9 µg | 583.8 µg |
| Vitamin E | 0.23 mg | 0.87 mg |
| Vitamin K | 3.4 µg | 12.7 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.60 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 1.01 mg | 3.80 mg |
| Vitamin B6 | 0.09 mg | 0.33 mg |
| Folate (DFE) | 123.6 µg | 465.6 µg |
| Choline | 13.1 mg | 49.2 mg |
