Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Broccoli florets | 440 g | Bitter, Astringent, Sweet · Cooling |
 Firm tofu, cubed | 300 g | Sweet, Astringent · Cooling |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Fresh thyme | 4 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Heat the oven and cut the broccoli florets and cubed firm tofu into evenly sized pieces.
- Toss with the olive oil, Fresh thyme, rock salt.
- Spread in one layer on a wide tray so steam can escape.
- Roast until the centers are tender and the edges are browned, turning once midway.
- Rest for three minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international roasted-vegetable adaptation)
Broccoli Tofu Roast is roasted until tender and served warm rather than as a cold side. 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 Broccoli Tofu Roast
| Nutrient | Per 100g | Per Serving (1 serving (193g)) |
|---|---|---|
| Energy (Calories) | 103 kcal | 199 kcal |
| Protein | 8.3 g | 16.1 g |
| Total Carbohydrates | 5.0 g | 9.6 g |
| Dietary Fiber | 2.4 g | 4.7 g |
| Total Sugars | 1.0 g | 1.9 g |
| Total Fat | 6.7 g | 13.0 g |
| Calcium | 294.1 mg | 568.4 mg |
| Iron | 1.56 mg | 3.01 mg |
| Magnesium | 35.3 mg | 68.2 mg |
| Phosphorus | 111.9 mg | 216.2 mg |
| Potassium | 275 mg | 532 mg |
| Sodium | 275 mg | 531 mg |
| Zinc | 0.85 mg | 1.65 mg |
| Copper | 0.18 mg | 0.34 mg |
| Manganese | 0.59 mg | 1.13 mg |
| Selenium | 8.2 µg | 15.8 µg |
| Vitamin C | 51.7 mg | 99.9 mg |
| Vitamin A (RAE) | 18.9 µg | 36.5 µg |
| Vitamin E | 1.04 mg | 2.02 mg |
| Vitamin K | 59.7 µg | 115.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.52 mg | 1.01 mg |
| Vitamin B6 | 0.14 mg | 0.26 mg |
| Folate (DFE) | 47.3 µg | 91.5 µg |
| Choline | 10.7 mg | 20.6 mg |
