Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 245 g | Sweet, Astringent · Cooling |
 White mushrooms, sliced | 240 g | Sweet, Astringent · Cooling |
 Firm tofu, cubed | 230 g | Sweet, Astringent · Cooling |
 Fresh thyme | 4 g | Pungent · Heating |
 Olive oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 24 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1000 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pearled barley and cook it with the water until tender; rest covered for eight minutes.
- Prepare the sliced white mushrooms and cubed firm tofu and fresh thyme and cook any raw vegetable topping until just tender.
- Toast the cumin, then whisk it with the olive oil, fresh lemon juice, and rock salt.
- Divide the warm grain among bowls and arrange the toppings over it.
- Spoon over the dressing immediately and serve the bowl warm, not chilled.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-grain-bowl recipe)
Warm Barley Mushroom Tofu Bowl is assembled and served warm, with oil-citrus dressing added at the end. 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 Warm Barley Mushroom Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (442g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 366 kcal |
| Protein | 4.5 g | 20.0 g |
| Total Carbohydrates | 11.1 g | 48.9 g |
| Dietary Fiber | 3.2 g | 14.2 g |
| Total Sugars | 0.2 g | 0.7 g |
| Total Fat | 2.7 g | 11.9 g |
| Calcium | 100.4 mg | 444.3 mg |
| Iron | 1.05 mg | 4.65 mg |
| Magnesium | 30.1 mg | 133.1 mg |
| Phosphorus | 74.3 mg | 329.0 mg |
| Potassium | 143 mg | 632 mg |
| Sodium | 95 mg | 419 mg |
| Zinc | 0.63 mg | 2.78 mg |
| Copper | 0.14 mg | 0.62 mg |
| Manganese | 0.45 mg | 2.00 mg |
| Selenium | 7.5 µg | 33.2 µg |
| Vitamin C | 1.1 mg | 5.0 mg |
| Vitamin A (RAE) | 0.8 µg | 3.5 µg |
| Vitamin E | 0.26 mg | 1.15 mg |
| Vitamin K | 2.7 µg | 11.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.79 mg | 3.51 mg |
| Vitamin B6 | 0.07 mg | 0.33 mg |
| Folate (DFE) | 6.7 µg | 29.5 µg |
| Choline | 0.1 mg | 0.5 mg |
