Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Chayote, peeled and finely diced | 290 g | Sweet, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 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
- Prepare 850 ml (about 3 1/2 cups) hot water before starting Weeknight Chayote Pea Rice; keep one small ladle in reserve in case the base tightens early.
- Soften chayote and fennel lightly in ghee. Allow 7–9 minutes at steady low heat, checking whether a thin knife slides through the largest piece without resistance.
- Add rice, peas, and hot water and close the pot. Keep the pan over moderate heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cook until tender, then season and rest. Maintain medium-low heat for 17–19 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Fluff or stir Weeknight Chayote 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 Chayote 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 Chayote Pea Rice
| Nutrient | Per 100g | Per Serving (1 serving (393g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 294 kcal |
| Protein | 1.8 g | 7.3 g |
| Total Carbohydrates | 13.9 g | 54.6 g |
| Dietary Fiber | 1.3 g | 5.1 g |
| Total Sugars | 1.0 g | 4.0 g |
| Total Fat | 1.3 g | 5.0 g |
| Calcium | 14.8 mg | 58.3 mg |
| Iron | 0.89 mg | 3.50 mg |
| Magnesium | 11.2 mg | 44.1 mg |
| Phosphorus | 33.7 mg | 132.6 mg |
| Potassium | 73 mg | 287 mg |
| Sodium | 103 mg | 404 mg |
| Zinc | 0.45 mg | 1.78 mg |
| Copper | 0.08 mg | 0.33 mg |
| Manganese | 0.25 mg | 1.00 mg |
| Selenium | 2.4 µg | 9.3 µg |
| Vitamin C | 6.3 mg | 24.8 mg |
| Vitamin A (RAE) | 13.7 µg | 53.8 µg |
| Vitamin E | 0.20 mg | 0.79 mg |
| Vitamin K | 3.9 µg | 15.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.94 mg | 3.70 mg |
| Vitamin B6 | 0.06 mg | 0.23 mg |
| Folate (DFE) | 79.0 µg | 311.1 µg |
| Choline | 6.2 mg | 24.3 mg |
