Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Green peas, thawed | 180 g | Sweet, Astringent · Cooling |
 Cauliflower, separated into small florets | 290 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for the pot | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 850 ml (about 3 1/2 cups) freshly boiled water for Weeknight Cauliflower Pea Rice, reserving about 60 ml to correct the final consistency.
- Bloom cumin in ghee and coat the rice. 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.
- Add cauliflower, peas, and water and cover. Keep the pot covered over steady low heat for 4–6 minutes; check once at the midpoint and continue until a knife tip enters the thickest stem with only slight resistance.
- Rest the cooked pot before folding and seasoning. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Weeknight Cauliflower Pea 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 Cauliflower Pea 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 Cauliflower Pea Rice
| Nutrient | Per 100g | Per Serving (1 serving (391g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 297 kcal |
| Protein | 2.0 g | 8.0 g |
| Total Carbohydrates | 14.0 g | 54.6 g |
| Dietary Fiber | 1.2 g | 4.9 g |
| Total Sugars | 1.0 g | 4.0 g |
| Total Fat | 1.3 g | 5.3 g |
| Calcium | 15.6 mg | 61.0 mg |
| Iron | 1.07 mg | 4.17 mg |
| Magnesium | 11.8 mg | 46.2 mg |
| Phosphorus | 38.3 mg | 150.1 mg |
| Potassium | 105 mg | 412 mg |
| Sodium | 109 mg | 425 mg |
| Zinc | 0.37 mg | 1.44 mg |
| Copper | 0.07 mg | 0.26 mg |
| Manganese | 0.24 mg | 0.94 mg |
| Selenium | 2.5 µg | 9.6 µg |
| Vitamin C | 13.5 mg | 53.0 mg |
| Vitamin A (RAE) | 13.7 µg | 53.6 µg |
| Vitamin E | 0.23 mg | 0.92 mg |
| Vitamin K | 5.8 µg | 22.9 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.94 mg | 3.67 mg |
| Vitamin B6 | 0.08 mg | 0.31 mg |
| Folate (DFE) | 72.4 µg | 283.5 µg |
| Choline | 12.6 mg | 49.3 mg |
