Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 260 g | Sweet · Cooling |
 Firm tofu, cubed small | 260 g | Sweet, Astringent · Cooling |
 Green peas | 130 g | Sweet, Astringent · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 800 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white basmati rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the cubed small firm tofu, green peas, coriander seeds and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Tofu Pea Rice is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Pea Rice
| Nutrient | Per 100g | Per Serving (1 serving (369g)) |
|---|---|---|
| Energy (Calories) | 108 kcal | 400 kcal |
| Protein | 4.8 g | 17.9 g |
| Total Carbohydrates | 16.1 g | 59.4 g |
| Dietary Fiber | 1.3 g | 4.7 g |
| Total Sugars | 0.5 g | 1.9 g |
| Total Fat | 2.9 g | 10.8 g |
| Calcium | 132.7 mg | 490.8 mg |
| Iron | 1.53 mg | 5.67 mg |
| Magnesium | 19.7 mg | 72.7 mg |
| Phosphorus | 65.3 mg | 241.3 mg |
| Potassium | 90 mg | 334 mg |
| Sodium | 137 mg | 508 mg |
| Zinc | 0.60 mg | 2.24 mg |
| Copper | 0.13 mg | 0.48 mg |
| Manganese | 0.45 mg | 1.65 mg |
| Selenium | 6.0 µg | 22.0 µg |
| Vitamin C | 3.6 mg | 13.4 mg |
| Vitamin A (RAE) | 13.1 µg | 48.5 µg |
| Vitamin E | 0.15 mg | 0.57 mg |
| Vitamin K | 2.3 µg | 8.5 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 1.00 mg | 3.71 mg |
| Vitamin B6 | 0.06 mg | 0.22 mg |
| Folate (DFE) | 78.9 µg | 291.6 µg |
| Choline | 3.8 mg | 14.1 mg |
