Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 260 g | Sweet · Cooling |
 Red bell pepper, diced | 220 g | Sweet · Heating |
 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 diced red bell pepper, 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)
Red Pepper 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 Red Pepper Tofu Rice
| Nutrient | Per 100g | Per Serving (1 serving (376g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 378 kcal |
| Protein | 4.2 g | 15.7 g |
| Total Carbohydrates | 15.2 g | 57.3 g |
| Dietary Fiber | 0.9 g | 3.5 g |
| Total Sugars | 0.6 g | 2.4 g |
| Total Fat | 2.7 g | 10.2 g |
| Calcium | 118.2 mg | 444.8 mg |
| Iron | 1.37 mg | 5.14 mg |
| Magnesium | 16.6 mg | 62.3 mg |
| Phosphorus | 55.0 mg | 206.8 mg |
| Potassium | 92 mg | 347 mg |
| Sodium | 135 mg | 507 mg |
| Zinc | 0.49 mg | 1.84 mg |
| Copper | 0.11 mg | 0.40 mg |
| Manganese | 0.40 mg | 1.50 mg |
| Selenium | 5.4 µg | 20.3 µg |
| Vitamin C | 18.7 mg | 70.4 mg |
| Vitamin A (RAE) | 23.1 µg | 86.8 µg |
| Vitamin E | 0.30 mg | 1.13 mg |
| Vitamin K | 0.9 µg | 3.4 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.94 mg | 3.53 mg |
| Vitamin B6 | 0.09 mg | 0.33 mg |
| Folate (DFE) | 78.2 µg | 294.3 µg |
| Choline | 1.9 mg | 7.0 mg |
