Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 175 g | Sweet, Astringent · Cooling |
 Tomatoes, finely chopped | 260 g | Sour, Sweet · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · 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
- Prepare 850 ml (about 3 1/2 cups) hot water before starting Weeknight Tomato Masoor Rice; keep one small ladle in reserve in case the base tightens early.
- Reduce chopped tomato with coriander in the cooking pot. Maintain steady low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add rice, lentils, and hot water and close the lid. Keep the pan over moderate heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cook until tender, season, and fluff the red grains. Maintain medium-low heat for 16–18 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Rest Weeknight Tomato Masoor 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 Tomato Masoor 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 Tomato Masoor Rice
| Nutrient | Per 100g | Per Serving (1 serving (379g)) |
|---|---|---|
| Energy (Calories) | 105 kcal | 397 kcal |
| Protein | 3.9 g | 14.9 g |
| Total Carbohydrates | 19.0 g | 71.9 g |
| Dietary Fiber | 1.8 g | 6.8 g |
| Total Sugars | 0.5 g | 1.8 g |
| Total Fat | 1.6 g | 5.9 g |
| Calcium | 15.6 mg | 59.3 mg |
| Iron | 1.55 mg | 5.87 mg |
| Magnesium | 13.9 mg | 52.9 mg |
| Phosphorus | 55.2 mg | 209.4 mg |
| Potassium | 138 mg | 525 mg |
| Sodium | 107 mg | 406 mg |
| Zinc | 0.62 mg | 2.34 mg |
| Copper | 0.20 mg | 0.76 mg |
| Manganese | 0.37 mg | 1.41 mg |
| Selenium | 2.1 µg | 8.1 µg |
| Vitamin C | 2.6 mg | 10.0 mg |
| Vitamin A (RAE) | 17.0 µg | 64.3 µg |
| Vitamin E | 0.16 mg | 0.62 mg |
| Vitamin K | 1.5 µg | 5.6 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.85 mg | 3.22 mg |
| Vitamin B6 | 0.08 mg | 0.31 mg |
| Folate (DFE) | 78.4 µg | 297.3 µg |
| Choline | 2.2 mg | 8.3 mg |
