Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats | 245 g | Sweet, Astringent · Heating |
 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 | 820 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the buckwheat groats 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 Buckwheat 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 Buckwheat Mushroom Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (397g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 359 kcal |
| Protein | 5.2 g | 20.5 g |
| Total Carbohydrates | 12.0 g | 47.7 g |
| Dietary Fiber | 2.4 g | 9.7 g |
| Total Sugars | 0.06 g | 0.2 g |
| Total Fat | 3.2 g | 12.6 g |
| Calcium | 109.1 mg | 433.8 mg |
| Iron | 0.95 mg | 3.79 mg |
| Magnesium | 48.5 mg | 192.7 mg |
| Phosphorus | 95.6 mg | 379.8 mg |
| Potassium | 160 mg | 637 mg |
| Sodium | 103 mg | 411 mg |
| Zinc | 0.64 mg | 2.55 mg |
| Copper | 0.25 mg | 0.98 mg |
| Manganese | 0.40 mg | 1.61 mg |
| Selenium | 3.8 µg | 15.2 µg |
| Vitamin C | 1.2 mg | 5.0 mg |
| Vitamin A (RAE) | 0.7 µg | 2.9 µg |
| Vitamin E | 0.20 mg | 0.80 mg |
| Vitamin K | 2.7 µg | 10.6 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.35 mg |
| Niacin (Vitamin B3) | 1.25 mg | 4.99 mg |
| Vitamin B6 | 0.07 mg | 0.27 mg |
| Folate (DFE) | 9.1 µg | 36.2 µg |
| Choline | 0.1 mg | 0.5 mg |
