Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 170 g | Sweet, Astringent · Heating |
 Whole cow milk | 950 g | Sweet · Cooling |
 Blueberries | 190 g | Sweet, Astringent, Sour · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
 Rock sugar | 55 g | Sweet · Cooling |
Step-by-Step Preparation
- Prepare the quinoa and combine it with the whole cow milk in a heavy pan.
- Bring to a gentle simmer, stirring frequently across the base of the pan.
- Add the blueberries and continue until the mixture thickens.
- Stir in the sweetener and cardamom and cook only until dissolved.
- Rest for five minutes and serve warm or at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian pudding adaptation)
This quinoa pudding is flagged because blueberries are combined with cow milk. Vata: serve warm with a soft texture. Pitta: keep cinnamon low. Kapha: take a small bowl. Compliant variant: replace cow milk with unsweetened oat milk.
USDA Nutrition Facts for Blueberry Dairy Quinoa Pudding
| Nutrient | Per 100g | Per Serving (1 serving (227g)) |
|---|---|---|
| Energy (Calories) | 112 kcal | 255 kcal |
| Protein | 4.1 g | 9.4 g |
| Total Carbohydrates | 17.3 g | 39.4 g |
| Dietary Fiber | 1.2 g | 2.8 g |
| Total Sugars | 8.7 g | 19.9 g |
| Total Fat | 3.0 g | 6.9 g |
| Calcium | 92.5 mg | 210.7 mg |
| Iron | 0.62 mg | 1.41 mg |
| Magnesium | 33.9 mg | 77.1 mg |
| Phosphorus | 128.9 mg | 293.5 mg |
| Potassium | 186 mg | 423 mg |
| Sodium | 27 mg | 62 mg |
| Zinc | 0.71 mg | 1.61 mg |
| Copper | 0.08 mg | 0.19 mg |
| Manganese | 0.32 mg | 0.73 mg |
| Selenium | 2.4 µg | 5.5 µg |
| Vitamin C | 1.4 mg | 3.1 mg |
| Vitamin A (RAE) | 22.8 µg | 51.9 µg |
| Vitamin E | 1.10 mg | 2.51 mg |
| Vitamin K | 3.0 µg | 6.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.32 mg | 0.73 mg |
| Vitamin B6 | 0.11 mg | 0.25 mg |
| Folate (DFE) | 23.7 µg | 54.0 µg |
| Choline | 22.0 mg | 50.0 mg |
