Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 245 g | Sweet, Astringent · Heating |
 Broccoli florets | 220 g | Bitter, Astringent, Sweet · Cooling |
 Cooked mung beans | 250 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 | 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 broccoli florets and cooked mung beans 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)
Warm Quinoa Broccoli Mung 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 Broccoli Mung Bowl
| Nutrient | Per 100g | Per Serving (1 serving (386g)) |
|---|---|---|
| Energy (Calories) | 132 kcal | 511 kcal |
| Protein | 6.6 g | 25.4 g |
| Total Carbohydrates | 21.6 g | 83.3 g |
| Dietary Fiber | 4.2 g | 16.3 g |
| Total Sugars | 1.4 g | 5.3 g |
| Total Fat | 2.6 g | 9.9 g |
| Calcium | 40.9 mg | 157.9 mg |
| Iron | 2.14 mg | 8.26 mg |
| Magnesium | 66.8 mg | 257.7 mg |
| Phosphorus | 143.2 mg | 552.9 mg |
| Potassium | 348 mg | 1344 mg |
| Sodium | 111 mg | 430 mg |
| Zinc | 1.01 mg | 3.91 mg |
| Copper | 0.26 mg | 1.01 mg |
| Manganese | 0.53 mg | 2.04 mg |
| Selenium | 3.1 µg | 11.8 µg |
| Vitamin C | 15.9 mg | 61.3 mg |
| Vitamin A (RAE) | 10.6 µg | 40.9 µg |
| Vitamin E | 1.62 mg | 6.27 mg |
| Vitamin K | 36.0 µg | 139.0 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.66 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.41 mg |
| Niacin (Vitamin B3) | 0.72 mg | 2.79 mg |
| Vitamin B6 | 0.17 mg | 0.65 mg |
| Folate (DFE) | 141.3 µg | 545.6 µg |
| Choline | 29.9 mg | 115.6 mg |
