Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 300 g | Astringent, Sweet · 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
- Measure 850 ml (about 3 1/2 cups) water for Weeknight Spinach Mung Rice; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the rice and mung with crushed fennel until nearly tender. Maintain moderate heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Press the spinach into the remaining steam and close the lid. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- Stir the wilted greens through, season, and serve. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Spinach Mung Rice 5 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 Spinach Mung 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 Spinach Mung Rice
| Nutrient | Per 100g | Per Serving (1 serving (386g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 388 kcal |
| Protein | 4.1 g | 15.8 g |
| Total Carbohydrates | 18.1 g | 70.1 g |
| Dietary Fiber | 2.4 g | 9.4 g |
| Total Sugars | 0.8 g | 3.1 g |
| Total Fat | 1.4 g | 5.5 g |
| Calcium | 41.9 mg | 161.8 mg |
| Iron | 1.87 mg | 7.21 mg |
| Magnesium | 40.4 mg | 156.0 mg |
| Phosphorus | 65.3 mg | 252.1 mg |
| Potassium | 261 mg | 1009 mg |
| Sodium | 120 mg | 465 mg |
| Zinc | 0.55 mg | 2.12 mg |
| Copper | 0.16 mg | 0.63 mg |
| Manganese | 0.45 mg | 1.72 mg |
| Selenium | 3.1 µg | 11.9 µg |
| Vitamin C | 6.0 mg | 23.3 mg |
| Vitamin A (RAE) | 101.0 µg | 390.0 µg |
| Vitamin E | 0.53 mg | 2.04 mg |
| Vitamin K | 94.8 µg | 366.3 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.61 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.95 mg | 3.68 mg |
| Vitamin B6 | 0.10 mg | 0.39 mg |
| Folate (DFE) | 155.8 µg | 601.6 µg |
| Choline | 15.2 mg | 58.8 mg |
