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Fennel Rice with Green Peas: Cooling Ayurvedic Basmati Recipe
When warmth accumulates in the body during mid-summer, meals built around gentle, cooling grains offer grounding comfort without burdening digestion.
This Fennel Rice with Green Peas combines fragrant white basmati rice, tender sweet peas, and aromatic fennel seeds cooked in ghee.
Sweet, aromatic, and easy to digest, this traditional Ayurvedic side dish calms Pitta dosha, protects the digestive fire, and brings soothing balance to the system.
Prep Time:
Serves:
30-40 minutes
2 servings
Ingredients
1 tablespoon ghee (or make your own ghee)
1 teaspoon fennel seeds
1 cup basmati rice, rinsed
1¾ cups water
½ teaspoon pink salt
1 cup green peas (fresh or frozen)
1 tablespoon chopped fresh cilantro
1 teaspoon lime juice (optional)
Preparation
Rinse the rice until the water runs mostly clear.
Warm the ghee in a medium saucepan over medium-low heat.
Add the fennel seeds and cook for about 30 seconds, until fragrant.
Stir in the rice and sauté for 1 minute, coating the grains with the ghee and fennel.
Add the water and salt and bring to a gentle boil.
Reduce the heat to low, cover, and cook for 12 minutes.
Scatter the peas over the rice without stirring.
Cover again and continue cooking for 5–7 minutes, until the rice is tender and the peas are bright green.
Remove from heat and let sit, covered, for 5 minutes.
Fluff gently with a fork and stir in the cilantro and lime juice, if using.
Serve warm. Pair with Summer Vegetable Curry, French Lentil Dal, Roasted Vegetables, or Sautéed Summer Vegetables.
Dosha Adjustments
Adjustments for Vata
Vata types can enjoy this delicate rice dish warm with an extra spoon of ghee, sweet fennel seeds, and a pinch of rock salt. Fragrant basmati rice cooked with sweet green peas provides gentle, grounding comfort that soothes digestive dryness.
Adjustments for Pitta
This recipe is naturally pacifying for Pitta due to the cooling fennel seeds, sweet peas, and fresh cilantro. Cooking white basmati rice with sweet herbs provides light, satisfying nourishment that keeps internal heat cool.
Adjustments for Kapha
Kapha types can enjoy this rice dish by adding extra black pepper, a touch of fresh ginger, and keeping ghee to a minimum. The light, aromatic quality of fennel seeds helps kindle digestion without adding heavy moisture.
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