Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Steel-cut oats | 230 g | Sweet · Heating |
 Spinach, chopped | 220 g | Astringent, Sweet · Cooling |
 Firm tofu, cubed | 230 g | Sweet, Astringent · Cooling |
 Fresh parsley | 18 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 | 820 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the steel-cut oats and cook it with the water until tender; rest covered for eight minutes.
- Prepare the chopped spinach and cubed firm tofu and fresh parsley 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)
Savory Warm Oat Spinach 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 Savory Warm Oat Spinach Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (392g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 364 kcal |
| Protein | 4.9 g | 19.4 g |
| Total Carbohydrates | 11.1 g | 43.7 g |
| Dietary Fiber | 2.2 g | 8.7 g |
| Total Sugars | 0.3 g | 1.0 g |
| Total Fat | 3.6 g | 14.2 g |
| Calcium | 127.0 mg | 498.3 mg |
| Iron | 1.61 mg | 6.31 mg |
| Magnesium | 41.7 mg | 163.7 mg |
| Phosphorus | 96.7 mg | 379.3 mg |
| Potassium | 178 mg | 698 mg |
| Sodium | 116 mg | 455 mg |
| Zinc | 0.87 mg | 3.40 mg |
| Copper | 0.14 mg | 0.55 mg |
| Manganese | 0.31 mg | 1.21 mg |
| Selenium | 6.9 µg | 27.2 µg |
| Vitamin C | 6.3 mg | 24.8 mg |
| Vitamin A (RAE) | 70.7 µg | 277.4 µg |
| Vitamin E | 0.59 mg | 2.31 mg |
| Vitamin K | 87.6 µg | 343.6 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.35 mg | 1.36 mg |
| Vitamin B6 | 0.06 mg | 0.23 mg |
| Folate (DFE) | 38.1 µg | 149.4 µg |
| Choline | 8.9 mg | 34.9 mg |
