Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Asparagus, cut | 360 g | Sweet, Bitter, Astringent · Cooling |
 Green peas | 220 g | Sweet, Astringent · Cooling |
 Firm tofu, crumbled | 260 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the asparagus cut and green peas into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the crumbled firm tofu and fresh dill evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Asparagus Pea Tofu Bake is baked until tender and served warm in a moderate portion. 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 Pea Tofu Bake
| Nutrient | Per 100g | Per Serving (1 serving (222g)) |
|---|---|---|
| Energy (Calories) | 94 kcal | 209 kcal |
| Protein | 7.4 g | 16.4 g |
| Total Carbohydrates | 6.3 g | 14.1 g |
| Dietary Fiber | 3.1 g | 6.9 g |
| Total Sugars | 2.2 g | 4.8 g |
| Total Fat | 5.2 g | 11.6 g |
| Calcium | 225.7 mg | 501.0 mg |
| Iron | 2.28 mg | 5.07 mg |
| Magnesium | 32.9 mg | 73.0 mg |
| Phosphorus | 105.3 mg | 233.8 mg |
| Potassium | 231 mg | 513 mg |
| Sodium | 226 mg | 501 mg |
| Zinc | 1.01 mg | 2.25 mg |
| Copper | 0.24 mg | 0.52 mg |
| Manganese | 0.55 mg | 1.23 mg |
| Selenium | 6.5 µg | 14.4 µg |
| Vitamin C | 14.0 mg | 31.0 mg |
| Vitamin A (RAE) | 32.9 µg | 73.1 µg |
| Vitamin E | 1.29 mg | 2.87 mg |
| Vitamin K | 26.6 µg | 59.1 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.28 mg |
| Niacin (Vitamin B3) | 1.07 mg | 2.38 mg |
| Vitamin B6 | 0.11 mg | 0.25 mg |
| Folate (DFE) | 49.5 µg | 109.9 µg |
| Choline | 13.6 mg | 30.3 mg |
