Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 250 g | Sweet · Heating |
 Broccoli florets | 240 g | Bitter, Astringent, Sweet · 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the Sesame oil in a heavy pot and bloom the cumin.
- Add the broccoli florets, 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)
Brown Rice Broccoli Tofu Pot 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 Brown Rice Broccoli Tofu Pot
| Nutrient | Per 100g | Per Serving (1 serving (426g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 377 kcal |
| Protein | 4.0 g | 16.9 g |
| Total Carbohydrates | 12.6 g | 53.6 g |
| Dietary Fiber | 1.2 g | 5.3 g |
| Total Sugars | 0.3 g | 1.4 g |
| Total Fat | 2.8 g | 11.9 g |
| Calcium | 107.5 mg | 458.0 mg |
| Iron | 0.78 mg | 3.34 mg |
| Magnesium | 29.3 mg | 125.0 mg |
| Phosphorus | 82.5 mg | 351.7 mg |
| Potassium | 118 mg | 502 mg |
| Sodium | 124 mg | 527 mg |
| Zinc | 0.61 mg | 2.58 mg |
| Copper | 0.11 mg | 0.48 mg |
| Manganese | 0.62 mg | 2.64 mg |
| Selenium | 5.3 µg | 22.7 µg |
| Vitamin C | 12.6 mg | 53.7 mg |
| Vitamin A (RAE) | 4.5 µg | 19.1 µg |
| Vitamin E | 0.57 mg | 2.41 mg |
| Vitamin K | 14.5 µg | 62.0 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.19 mg |
| Niacin (Vitamin B3) | 1.10 mg | 4.71 mg |
| Vitamin B6 | 0.11 mg | 0.46 mg |
| Folate (DFE) | 16.3 µg | 69.6 µg |
| Choline | 5.8 mg | 24.9 mg |
