Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 215 g | Sweet, Astringent · Heating |
 Firm tofu, drained and cut into cubes | 260 g | Sweet, Astringent · Cooling |
 Beetroot, peeled and cut into small cubes | 300 g | Sweet · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, for finishing | 18 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
- Measure 1100 ml (about 4 1/2 cups) water for Hemanta Quinoa Beet Tofu Bowl; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the beet cubes until partly tender before adding the quinoa. Maintain steady low heat for 11–13 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Set the tofu over the ruby grains and steam until warmed through. Maintain a steady steam for 6–8 minutes and check until the center of a test cube is hot with no cool core.
- For Hemanta Quinoa Beet 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 coriander, salt, and olive oil and serve the substantial bowl. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Hemanta Quinoa Beet Tofu Bowl 3 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)
Hemanta Quinoa Beet Tofu Bowl is composed for hemanta 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 Hemanta Quinoa Beet Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (475g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 368 kcal |
| Protein | 4.2 g | 20.2 g |
| Total Carbohydrates | 9.3 g | 44.3 g |
| Dietary Fiber | 1.7 g | 8.0 g |
| Total Sugars | 1.1 g | 5.1 g |
| Total Fat | 2.9 g | 13.8 g |
| Calcium | 105.2 mg | 500.4 mg |
| Iron | 1.06 mg | 5.06 mg |
| Magnesium | 35.4 mg | 168.5 mg |
| Phosphorus | 85.2 mg | 405.3 mg |
| Potassium | 151 mg | 720 mg |
| Sodium | 99 mg | 469 mg |
| Zinc | 0.64 mg | 3.05 mg |
| Copper | 0.14 mg | 0.66 mg |
| Manganese | 0.45 mg | 2.14 mg |
| Selenium | 3.5 µg | 16.8 µg |
| Vitamin C | 0.9 mg | 4.1 mg |
| Vitamin A (RAE) | 0.4 µg | 2.0 µg |
| Vitamin E | 0.99 mg | 4.71 mg |
| Vitamin K | 0.7 µg | 3.5 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.28 mg | 1.35 mg |
| Vitamin B6 | 0.08 mg | 0.37 mg |
| Folate (DFE) | 41.9 µg | 199.5 µg |
| Choline | 8.9 mg | 42.2 mg |
