Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 260 g | Sweet · Cooling |
 Asparagus, cut | 220 g | Sweet, Bitter, Astringent · Cooling |
 Firm tofu, cubed | 240 g | Sweet, Astringent · Cooling |
 Sesame oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Sesame oil in a heavy pot and bloom the cumin.
- Add the asparagus cut, cubed firm tofu and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Asparagus Tofu Rice is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Asparagus Tofu Rice
| Nutrient | Per 100g | Per Serving (1 serving (376g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 375 kcal |
| Protein | 4.3 g | 16.3 g |
| Total Carbohydrates | 14.9 g | 56.1 g |
| Dietary Fiber | 0.9 g | 3.5 g |
| Total Sugars | 0.3 g | 1.1 g |
| Total Fat | 2.7 g | 10.1 g |
| Calcium | 120.7 mg | 454.2 mg |
| Iron | 1.62 mg | 6.08 mg |
| Magnesium | 16.9 mg | 63.4 mg |
| Phosphorus | 58.8 mg | 221.1 mg |
| Potassium | 91 mg | 342 mg |
| Sodium | 135 mg | 506 mg |
| Zinc | 0.53 mg | 2.00 mg |
| Copper | 0.13 mg | 0.50 mg |
| Manganese | 0.41 mg | 1.53 mg |
| Selenium | 5.7 µg | 21.6 µg |
| Vitamin C | 0.9 mg | 3.3 mg |
| Vitamin A (RAE) | 5.7 µg | 21.4 µg |
| Vitamin E | 0.22 mg | 0.83 mg |
| Vitamin K | 6.3 µg | 23.6 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.94 mg | 3.53 mg |
| Vitamin B6 | 0.06 mg | 0.22 mg |
| Folate (DFE) | 79.1 µg | 297.6 µg |
| Choline | 3.4 mg | 12.8 mg |
