Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 250 g | Sweet, Astringent · Heating |
 Asparagus, cut | 220 g | Sweet, Bitter, Astringent · Cooling |
 Green peas | 180 g | Sweet, Astringent · Cooling |
 Fresh dill | 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 | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the quinoa and cook it with the water until tender; rest covered for eight minutes.
- Prepare the asparagus cut and green peas 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 Quinoa Asparagus Pea 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 Quinoa Asparagus Pea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (369g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 328 kcal |
| Protein | 3.5 g | 12.8 g |
| Total Carbohydrates | 13.5 g | 49.9 g |
| Dietary Fiber | 2.3 g | 8.4 g |
| Total Sugars | 1.0 g | 3.8 g |
| Total Fat | 2.5 g | 9.3 g |
| Calcium | 21.0 mg | 77.7 mg |
| Iron | 1.50 mg | 5.56 mg |
| Magnesium | 41.5 mg | 153.3 mg |
| Phosphorus | 100.2 mg | 370.5 mg |
| Potassium | 170 mg | 628 mg |
| Sodium | 110 mg | 406 mg |
| Zinc | 0.78 mg | 2.89 mg |
| Copper | 0.16 mg | 0.59 mg |
| Manganese | 0.44 mg | 1.63 mg |
| Selenium | 2.0 µg | 7.5 µg |
| Vitamin C | 7.6 mg | 28.1 mg |
| Vitamin A (RAE) | 15.3 µg | 56.5 µg |
| Vitamin E | 1.79 mg | 6.60 mg |
| Vitamin K | 10.2 µg | 37.8 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.35 mg |
| Niacin (Vitamin B3) | 0.69 mg | 2.54 mg |
| Vitamin B6 | 0.12 mg | 0.45 mg |
| Folate (DFE) | 48.8 µg | 180.3 µg |
| Choline | 17.8 mg | 66.0 mg |
