Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 215 g | Sweet · Cooling |
 Paneer, cut into small cubes | 240 g | Sweet · Cooling |
 Fennel bulb, finely diced | 270 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 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 Paneer Fennel Rice; bring it to a full boil, then keep it covered and hot for the additions below.
- Sweat the fennel bulb and seeds in ghee. Use medium-low heat for 4–6 minutes, stirring every minute, until the cut vegetable is translucent at the edges without browning.
- Add rice and water and simmer beneath a lid. Keep the pot covered over low heat for 17–19 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Steam paneer over the tender grains and season softly. Maintain a steady steam for 6–8 minutes and check until the center of a test cube is hot with no cool core.
- Rest Weeknight Paneer Fennel Rice 4 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 Paneer Fennel 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 Paneer Fennel Rice
| Nutrient | Per 100g | Per Serving (1 serving (400g)) |
|---|---|---|
| Energy (Calories) | 110 kcal | 439 kcal |
| Protein | 3.6 g | 14.4 g |
| Total Carbohydrates | 15.5 g | 61.9 g |
| Dietary Fiber | 0.8 g | 3.2 g |
| Total Sugars | 4.2 g | 16.7 g |
| Total Fat | 3.6 g | 14.4 g |
| Calcium | 106.2 mg | 425.1 mg |
| Iron | 0.75 mg | 3.00 mg |
| Magnesium | 16.4 mg | 65.7 mg |
| Phosphorus | 98.6 mg | 394.6 mg |
| Potassium | 199 mg | 795 mg |
| Sodium | 136 mg | 546 mg |
| Zinc | 0.50 mg | 2.00 mg |
| Copper | 0.05 mg | 0.20 mg |
| Manganese | 0.19 mg | 0.78 mg |
| Selenium | 3.5 µg | 14.2 µg |
| Vitamin C | 2.1 mg | 8.3 mg |
| Vitamin A (RAE) | 40.8 µg | 163.3 µg |
| Vitamin E | 0.18 mg | 0.72 mg |
| Vitamin K | 10.9 µg | 43.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.45 mg |
| Niacin (Vitamin B3) | 0.76 mg | 3.05 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 56.5 µg | 226.2 µg |
| Choline | 16.2 mg | 64.8 mg |
