Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 230 g | Sweet, Astringent · Heating |
 Zucchini, diced small | 120 g | Sweet, Astringent · Cooling |
 Carrot, diced small | 100 g | Sweet, Bitter · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 720 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the quinoa as appropriate for the grain.
- Warm the ghee and bloom the cumin and ginger.
- Add the grain and diced small diced small zucchini carrot; stir for one minute.
- Pour in the water and cook at a steady simmer until tender and cohesive.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary warm-breakfast cooking)
Quinoa Vegetable Tiffin is a freshly cooked warm breakfast rather than a chilled cereal. 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 Quinoa Vegetable Tiffin
| Nutrient | Per 100g | Per Serving (1 serving (299g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 266 kcal |
| Protein | 3.0 g | 8.9 g |
| Total Carbohydrates | 13.6 g | 40.8 g |
| Dietary Fiber | 1.7 g | 5.1 g |
| Total Sugars | 0.7 g | 2.0 g |
| Total Fat | 2.6 g | 7.8 g |
| Calcium | 17.7 mg | 53.1 mg |
| Iron | 1.11 mg | 3.32 mg |
| Magnesium | 42.3 mg | 126.8 mg |
| Phosphorus | 95.9 mg | 287.2 mg |
| Potassium | 167 mg | 501 mg |
| Sodium | 140 mg | 419 mg |
| Zinc | 0.67 mg | 2.00 mg |
| Copper | 0.13 mg | 0.39 mg |
| Manganese | 0.43 mg | 1.29 mg |
| Selenium | 1.7 µg | 5.0 µg |
| Vitamin C | 2.3 mg | 7.0 mg |
| Vitamin A (RAE) | 82.3 µg | 246.4 µg |
| Vitamin E | 1.54 mg | 4.61 mg |
| Vitamin K | 1.9 µg | 5.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.43 mg | 1.30 mg |
| Vitamin B6 | 0.12 mg | 0.37 mg |
| Folate (DFE) | 39.4 µg | 118.0 µg |
| Choline | 15.6 mg | 46.9 mg |
