Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 245 g | Sweet, Astringent · Heating |
 Pumpkin, diced | 230 g | Sweet · Cooling |
 Cooked adzuki beans | 250 g | Sweet, Astringent · Neutral |
 Fennel seeds | 3 g | Sweet, Pungent, 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 pumpkin and cooked adzuki beans and fennel seeds 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 Pumpkin Adzuki 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 Pumpkin Adzuki Bowl
| Nutrient | Per 100g | Per Serving (1 serving (384g)) |
|---|---|---|
| Energy (Calories) | 129 kcal | 497 kcal |
| Protein | 5.7 g | 22.0 g |
| Total Carbohydrates | 21.7 g | 83.6 g |
| Dietary Fiber | 3.4 g | 13.1 g |
| Total Sugars | 0.5 g | 1.8 g |
| Total Fat | 2.4 g | 9.4 g |
| Calcium | 27.5 mg | 105.6 mg |
| Iron | 1.84 mg | 7.08 mg |
| Magnesium | 55.9 mg | 215.0 mg |
| Phosphorus | 143.4 mg | 551.7 mg |
| Potassium | 353 mg | 1359 mg |
| Sodium | 105 mg | 404 mg |
| Zinc | 1.38 mg | 5.32 mg |
| Copper | 0.30 mg | 1.15 mg |
| Manganese | 0.64 mg | 2.47 mg |
| Selenium | 1.9 µg | 7.4 µg |
| Vitamin C | 2.2 mg | 8.6 mg |
| Vitamin A (RAE) | 64.1 µg | 246.8 µg |
| Vitamin E | 1.55 mg | 5.95 mg |
| Vitamin K | 1.1 µg | 4.4 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.40 mg |
| Niacin (Vitamin B3) | 0.78 mg | 3.01 mg |
| Vitamin B6 | 0.15 mg | 0.56 mg |
| Folate (DFE) | 132.9 µg | 511.4 µg |
| Choline | 12.5 mg | 48.2 mg |
