Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Paneer, cut into small cubes | 240 g | Sweet · Cooling |
 Green beans, cut into small diamonds | 280 g | Sweet, Astringent · Cooling |
 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 Green Bean Paneer Rice; bring it to a full boil, then keep it covered and hot for the additions below.
- Warm cumin in ghee and stir through the rice. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add beans and water and cook almost to tenderness. Maintain medium-low heat for 6–8 minutes, stirring every 5 minutes, until a knife tip enters the thickest stem with only slight resistance.
- Nestle the paneer among the beans, finish the steaming, and add salt. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Green Bean Paneer Rice 6 minutes covered off the burner; 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 Paneer 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 Paneer Rice
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 110 kcal | 446 kcal |
| Protein | 3.7 g | 15.0 g |
| Total Carbohydrates | 15.6 g | 62.9 g |
| Dietary Fiber | 0.7 g | 2.7 g |
| Total Sugars | 4.1 g | 16.4 g |
| Total Fat | 3.6 g | 14.6 g |
| Calcium | 103.4 mg | 417.9 mg |
| Iron | 0.97 mg | 3.92 mg |
| Magnesium | 18.0 mg | 72.8 mg |
| Phosphorus | 96.5 mg | 390.2 mg |
| Potassium | 166 mg | 670 mg |
| Sodium | 128 mg | 516 mg |
| Zinc | 0.51 mg | 2.07 mg |
| Copper | 0.05 mg | 0.21 mg |
| Manganese | 0.20 mg | 0.79 mg |
| Selenium | 3.6 µg | 14.4 µg |
| Vitamin C | 2.1 mg | 8.6 mg |
| Vitamin A (RAE) | 38.6 µg | 156.1 µg |
| Vitamin E | 0.16 mg | 0.66 mg |
| Vitamin K | 7.8 µg | 31.5 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.51 mg |
| Niacin (Vitamin B3) | 0.79 mg | 3.18 mg |
| Vitamin B6 | 0.09 mg | 0.37 mg |
| Folate (DFE) | 58.4 µg | 236.1 µg |
| Choline | 16.6 mg | 67.0 mg |
