Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 245 g | Sweet, Astringent · Heating |
 Cauliflower florets | 230 g | Sweet, Astringent · Cooling |
 Cooked chickpeas | 250 g | Sweet, Astringent · Cooling |
 Fresh mint | 16 g | Pungent, Sweet · 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 cauliflower florets and cooked chickpeas and fresh mint 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 Cauliflower 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 Cauliflower Chickpea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (388g)) |
|---|---|---|
| Energy (Calories) | 109 kcal | 423 kcal |
| Protein | 3.9 g | 15.2 g |
| Total Carbohydrates | 15.4 g | 59.6 g |
| Dietary Fiber | 2.7 g | 10.4 g |
| Total Sugars | 1.0 g | 4.1 g |
| Total Fat | 3.8 g | 14.7 g |
| Calcium | 24.3 mg | 94.4 mg |
| Iron | 1.42 mg | 5.50 mg |
| Magnesium | 42.7 mg | 165.7 mg |
| Phosphorus | 105.8 mg | 410.3 mg |
| Potassium | 188 mg | 730 mg |
| Sodium | 144 mg | 557 mg |
| Zinc | 0.78 mg | 3.04 mg |
| Copper | 0.16 mg | 0.63 mg |
| Manganese | 0.36 mg | 1.41 mg |
| Selenium | 2.0 µg | 7.7 µg |
| Vitamin C | 8.5 mg | 32.9 mg |
| Vitamin A (RAE) | 2.6 µg | 10.3 µg |
| Vitamin E | 1.67 mg | 6.48 mg |
| Vitamin K | 4.9 µg | 19.1 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.62 mg |
| Vitamin B6 | 0.13 mg | 0.49 mg |
| Folate (DFE) | 63.3 µg | 245.8 µg |
| Choline | 24.2 mg | 93.9 mg |
