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 |
 Spinach leaves, washed and chopped | 290 g | Astringent, Sweet · 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 Spinach Paneer Rice; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook rice with fennel until the grains are nearly tender. Maintain medium-low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Layer spinach and paneer over the surface and cover. Keep the pot covered over gentle medium heat for 4–6 minutes; check once at the midpoint and continue until the leaves wilt but still retain their color.
- Fold the wilted greens through and season the dinner. 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 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 Spinach 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 Spinach Paneer Rice
| Nutrient | Per 100g | Per Serving (1 serving (406g)) |
|---|---|---|
| Energy (Calories) | 108 kcal | 440 kcal |
| Protein | 3.9 g | 15.7 g |
| Total Carbohydrates | 14.9 g | 60.6 g |
| Dietary Fiber | 0.7 g | 2.7 g |
| Total Sugars | 3.5 g | 14.4 g |
| Total Fat | 3.6 g | 14.6 g |
| Calcium | 114.2 mg | 464.1 mg |
| Iron | 1.11 mg | 4.52 mg |
| Magnesium | 27.5 mg | 111.8 mg |
| Phosphorus | 97.9 mg | 397.8 mg |
| Potassium | 227 mg | 922 mg |
| Sodium | 140 mg | 568 mg |
| Zinc | 0.56 mg | 2.27 mg |
| Copper | 0.06 mg | 0.25 mg |
| Manganese | 0.32 mg | 1.31 mg |
| Selenium | 3.6 µg | 14.6 µg |
| Vitamin C | 5.1 mg | 20.6 mg |
| Vitamin A (RAE) | 115.8 µg | 470.9 µg |
| Vitamin E | 0.48 mg | 1.93 mg |
| Vitamin K | 86.5 µg | 351.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.57 mg |
| Niacin (Vitamin B3) | 0.79 mg | 3.20 mg |
| Vitamin B6 | 0.10 mg | 0.41 mg |
| Folate (DFE) | 87.0 µg | 353.5 µg |
| Choline | 17.2 mg | 70.0 mg |
