Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 310 g | Sweet, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for finishing | 15 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1100 ml (about 4 1/2 cups) hot water before starting Grishma Quinoa Zucchini Tofu Bowl; keep one small ladle in reserve in case the base tightens early.
- Cook the quinoa until its rings begin to open. Maintain low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Steam the zucchini and tofu over the grains with crushed fennel. Maintain a steady steam for 5–7 minutes and check until the center of a test cube is hot with no cool core.
- For Grishma Quinoa Zucchini Tofu Bowl, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Fold in olive oil and salt and serve the bowl warm rather than chilled. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Grishma Quinoa Zucchini Tofu Bowl 6 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Grishma Quinoa Zucchini Tofu Bowl is composed for grishma with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Grishma Quinoa Zucchini Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (473g)) |
|---|---|---|
| Energy (Calories) | 70 kcal | 333 kcal |
| Protein | 4.1 g | 19.3 g |
| Total Carbohydrates | 8.1 g | 38.4 g |
| Dietary Fiber | 1.3 g | 6.3 g |
| Total Sugars | 0.4 g | 1.9 g |
| Total Fat | 2.7 g | 12.8 g |
| Calcium | 102.4 mg | 484.4 mg |
| Iron | 0.96 mg | 4.56 mg |
| Magnesium | 33.9 mg | 160.2 mg |
| Phosphorus | 83.0 mg | 393.0 mg |
| Potassium | 140 mg | 663 mg |
| Sodium | 88 mg | 417 mg |
| Zinc | 0.62 mg | 2.92 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.42 mg | 2.01 mg |
| Selenium | 3.3 µg | 15.5 µg |
| Vitamin C | 3.0 mg | 14.2 mg |
| Vitamin A (RAE) | 1.8 µg | 8.3 µg |
| Vitamin E | 0.96 mg | 4.56 mg |
| Vitamin K | 1.3 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.31 mg | 1.45 mg |
| Vitamin B6 | 0.09 mg | 0.44 mg |
| Folate (DFE) | 28.2 µg | 133.3 µg |
| Choline | 9.3 mg | 44.2 mg |
