Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 250 g | Sweet, Astringent · Heating |
 Carrot, diced | 180 g | Sweet, Bitter · Heating |
 Cooked chickpeas | 260 g | Sweet, Astringent · Cooling |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 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 diced carrot and cooked chickpeas and fresh cilantro 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 Carrot Chickpea 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 Carrot Chickpea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (379g)) |
|---|---|---|
| Energy (Calories) | 115 kcal | 435 kcal |
| Protein | 3.9 g | 14.9 g |
| Total Carbohydrates | 16.3 g | 62.0 g |
| Dietary Fiber | 2.8 g | 10.6 g |
| Total Sugars | 1.4 g | 5.2 g |
| Total Fat | 3.9 g | 14.9 g |
| Calcium | 24.1 mg | 91.7 mg |
| Iron | 1.42 mg | 5.39 mg |
| Magnesium | 43.2 mg | 164.1 mg |
| Phosphorus | 107.9 mg | 409.6 mg |
| Potassium | 189 mg | 717 mg |
| Sodium | 152 mg | 577 mg |
| Zinc | 0.80 mg | 3.05 mg |
| Copper | 0.17 mg | 0.64 mg |
| Manganese | 0.36 mg | 1.38 mg |
| Selenium | 2.0 µg | 7.7 µg |
| Vitamin C | 2.1 mg | 7.8 mg |
| Vitamin A (RAE) | 103.4 µg | 392.7 µg |
| Vitamin E | 1.81 mg | 6.87 mg |
| Vitamin K | 8.0 µg | 30.3 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.47 mg | 1.78 mg |
| Vitamin B6 | 0.12 mg | 0.46 mg |
| Folate (DFE) | 59.5 µg | 225.9 µg |
| Choline | 19.7 mg | 74.8 mg |
