Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 260 g | Sweet, Pungent · 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
- For Weeknight Fennel Pea 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.
- Soften diced fennel and crushed seeds in ghee. Work over steady low heat for 5–7 minutes; continue once a grain pressed between two fingers has no chalky center.
- Stir in rice, peas, and hot water and cover. Keep the pot covered over moderate heat for 17–19 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Rest the cooked grains before fluffing and seasoning. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- For Weeknight Fennel Pea Rice, 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 Fennel 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 Fennel 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 Fennel Pea Rice
| Nutrient | Per 100g | Per Serving (1 serving (386g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 300 kcal |
| Protein | 1.9 g | 7.5 g |
| Total Carbohydrates | 14.5 g | 56.1 g |
| Dietary Fiber | 1.5 g | 5.8 g |
| Total Sugars | 1.4 g | 5.3 g |
| Total Fat | 1.3 g | 5.1 g |
| Calcium | 20.2 mg | 77.9 mg |
| Iron | 0.97 mg | 3.73 mg |
| Magnesium | 12.0 mg | 46.5 mg |
| Phosphorus | 39.4 mg | 152.0 mg |
| Potassium | 121 mg | 465 mg |
| Sodium | 113 mg | 436 mg |
| Zinc | 0.36 mg | 1.38 mg |
| Copper | 0.07 mg | 0.28 mg |
| Manganese | 0.25 mg | 0.98 mg |
| Selenium | 2.5 µg | 9.6 µg |
| Vitamin C | 7.0 mg | 27.0 mg |
| Vitamin A (RAE) | 22.0 µg | 85.0 µg |
| Vitamin E | 0.28 mg | 1.08 mg |
| Vitamin K | 13.7 µg | 53.0 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.98 mg | 3.77 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 67.6 µg | 261.3 µg |
| Choline | 6.8 mg | 26.2 mg |
