Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 220 g | Sweet · Cooling |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 280 g | Sweet · 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
- For Weeknight Pumpkin 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.
- Toast cumin in ghee and add the pumpkin dice. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Stir in rice, peas, and water and cover. Keep the pot covered over low heat for 3–5 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Rest the tender pot, fluff, and season gently. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- For Weeknight Pumpkin 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 Pumpkin 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 Pumpkin 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 Pumpkin Pea Rice
| Nutrient | Per 100g | Per Serving (1 serving (391g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 302 kcal |
| Protein | 1.9 g | 7.4 g |
| Total Carbohydrates | 14.3 g | 55.9 g |
| Dietary Fiber | 1.0 g | 3.9 g |
| Total Sugars | 1.2 g | 4.7 g |
| Total Fat | 1.4 g | 5.4 g |
| Calcium | 15.4 mg | 60.4 mg |
| Iron | 1.14 mg | 4.46 mg |
| Magnesium | 11.4 mg | 44.5 mg |
| Phosphorus | 38.7 mg | 151.7 mg |
| Potassium | 112 mg | 440 mg |
| Sodium | 103 mg | 404 mg |
| Zinc | 0.38 mg | 1.49 mg |
| Copper | 0.08 mg | 0.33 mg |
| Manganese | 0.24 mg | 0.92 mg |
| Selenium | 2.4 µg | 9.4 µg |
| Vitamin C | 6.5 mg | 25.4 mg |
| Vitamin A (RAE) | 90.6 µg | 354.8 µg |
| Vitamin E | 0.38 mg | 1.49 mg |
| Vitamin K | 3.3 µg | 13.1 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.96 mg | 3.78 mg |
| Vitamin B6 | 0.06 mg | 0.22 mg |
| Folate (DFE) | 65.1 µg | 255.0 µg |
| Choline | 6.1 mg | 23.7 mg |
