Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 320 g | Sweet, Astringent · Cooling |
 Cabbage, sliced | 300 g | Sweet, Astringent · Cooling |
 Carrot, cut thin | 180 g | Sweet, Bitter · Heating |
 Sesame seeds | 18 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 sliced cabbage and carrot cut thin 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)
Tofu Cabbage Carrot 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 Tofu Cabbage Carrot Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (232g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 220 kcal |
| Protein | 6.9 g | 16.0 g |
| Total Carbohydrates | 5.3 g | 12.3 g |
| Dietary Fiber | 2.4 g | 5.5 g |
| Total Sugars | 2.0 g | 4.6 g |
| Total Fat | 6.0 g | 13.9 g |
| Calcium | 274.3 mg | 636.3 mg |
| Iron | 1.42 mg | 3.29 mg |
| Magnesium | 33.5 mg | 77.7 mg |
| Phosphorus | 93.2 mg | 216.2 mg |
| Potassium | 211 mg | 491 mg |
| Sodium | 192 mg | 445 mg |
| Zinc | 0.80 mg | 1.86 mg |
| Copper | 0.23 mg | 0.53 mg |
| Manganese | 0.54 mg | 1.24 mg |
| Selenium | 6.8 µg | 15.8 µg |
| Vitamin C | 13.1 mg | 30.4 mg |
| Vitamin A (RAE) | 163.6 µg | 379.5 µg |
| Vitamin E | 0.23 mg | 0.53 mg |
| Vitamin K | 27.4 µg | 63.6 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.49 mg | 1.14 mg |
| Vitamin B6 | 0.12 mg | 0.27 mg |
| Folate (DFE) | 29.6 µg | 68.6 µg |
| Choline | 5.9 mg | 13.7 mg |
