Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 165 g | Sweet, Astringent · Cooling |
 Green beans, cut into small diamonds | 290 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · 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 Green Bean Masoor Rice; keep one small ladle in reserve in case the base tightens early.
- Coat the rice and lentils with coriander in warm ghee. Keep the pot over medium-low heat for 2–3 minutes, stirring continuously, until the grains look glossy and smell lightly nutty.
- Add the bean diamonds and hot water and cover promptly. Keep the pot covered over gentle medium heat for 16–18 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Rest the tender pot, fluff it gently, and season. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Weeknight Green Bean Masoor 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 Green Bean Masoor 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 Green Bean Masoor Rice
| Nutrient | Per 100g | Per Serving (1 serving (385g)) |
|---|---|---|
| Energy (Calories) | 105 kcal | 403 kcal |
| Protein | 3.9 g | 15.1 g |
| Total Carbohydrates | 19.2 g | 73.9 g |
| Dietary Fiber | 2.0 g | 7.7 g |
| Total Sugars | 0.6 g | 2.4 g |
| Total Fat | 1.5 g | 5.9 g |
| Calcium | 20.4 mg | 78.7 mg |
| Iron | 1.64 mg | 6.31 mg |
| Magnesium | 16.3 mg | 62.7 mg |
| Phosphorus | 55.9 mg | 215.5 mg |
| Potassium | 132 mg | 508 mg |
| Sodium | 105 mg | 407 mg |
| Zinc | 0.60 mg | 2.32 mg |
| Copper | 0.19 mg | 0.74 mg |
| Manganese | 0.38 mg | 1.46 mg |
| Selenium | 2.3 µg | 8.8 µg |
| Vitamin C | 2.6 mg | 9.9 mg |
| Vitamin A (RAE) | 16.2 µg | 62.3 µg |
| Vitamin E | 0.12 mg | 0.47 mg |
| Vitamin K | 8.2 µg | 31.6 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.88 mg | 3.38 mg |
| Vitamin B6 | 0.09 mg | 0.35 mg |
| Folate (DFE) | 80.7 µg | 311.3 µg |
| Choline | 3.9 mg | 15.1 mg |
