Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 340 g | Sweet, Astringent · Cooling |
 Broccoli florets | 380 g | Bitter, Astringent, Sweet · Cooling |
 Sesame seeds | 20 g | Sweet, Bitter, Astringent · Heating |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the cubed firm tofu and broccoli florets into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the sesame seeds; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Ginger Tofu Broccoli Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. 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 Ginger Tofu Broccoli Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (212g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 225 kcal |
| Protein | 8.6 g | 18.3 g |
| Total Carbohydrates | 4.8 g | 10.2 g |
| Dietary Fiber | 2.4 g | 5.1 g |
| Total Sugars | 0.8 g | 1.7 g |
| Total Fat | 6.9 g | 14.8 g |
| Calcium | 317.7 mg | 675.1 mg |
| Iron | 1.74 mg | 3.70 mg |
| Magnesium | 41.4 mg | 87.9 mg |
| Phosphorus | 120.6 mg | 256.3 mg |
| Potassium | 251 mg | 533 mg |
| Sodium | 204 mg | 432 mg |
| Zinc | 1.00 mg | 2.12 mg |
| Copper | 0.27 mg | 0.58 mg |
| Manganese | 0.63 mg | 1.33 mg |
| Selenium | 8.9 µg | 18.9 µg |
| Vitamin C | 40.0 mg | 85.0 mg |
| Vitamin A (RAE) | 13.9 µg | 29.5 µg |
| Vitamin E | 0.49 mg | 1.03 mg |
| Vitamin K | 45.7 µg | 97.1 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.55 mg | 1.17 mg |
| Vitamin B6 | 0.14 mg | 0.29 mg |
| Folate (DFE) | 42.2 µg | 89.6 µg |
| Choline | 9.2 mg | 19.6 mg |
