Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 250 g | Sweet · Heating |
 Broccoli florets | 220 g | Bitter, Astringent, Sweet · Cooling |
 Firm tofu, cubed | 240 g | Sweet, Astringent · Cooling |
 Fresh dill | 16 g | Pungent, Bitter · 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice and cook it with the water until tender; rest covered for eight minutes.
- Prepare the broccoli florets and cubed firm tofu and fresh dill 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 Brown Rice Broccoli 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 Brown Rice Broccoli Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (431g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 385 kcal |
| Protein | 3.9 g | 17.0 g |
| Total Carbohydrates | 12.5 g | 54.1 g |
| Dietary Fiber | 1.2 g | 5.4 g |
| Total Sugars | 0.4 g | 1.5 g |
| Total Fat | 2.9 g | 12.7 g |
| Calcium | 107.8 mg | 465.6 mg |
| Iron | 0.84 mg | 3.63 mg |
| Magnesium | 29.3 mg | 126.7 mg |
| Phosphorus | 81.5 mg | 352.0 mg |
| Potassium | 121 mg | 524 mg |
| Sodium | 100 mg | 431 mg |
| Zinc | 0.60 mg | 2.60 mg |
| Copper | 0.11 mg | 0.48 mg |
| Manganese | 0.62 mg | 2.68 mg |
| Selenium | 5.2 µg | 22.6 µg |
| Vitamin C | 12.9 mg | 55.8 mg |
| Vitamin A (RAE) | 7.7 µg | 33.0 µg |
| Vitamin E | 0.71 mg | 3.07 mg |
| Vitamin K | 13.7 µg | 59.3 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.10 mg | 4.74 mg |
| Vitamin B6 | 0.11 mg | 0.47 mg |
| Folate (DFE) | 16.9 µg | 73.2 µg |
| Choline | 5.6 mg | 24.2 mg |
