Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 240 g | Sweet, Astringent · Heating |
 Spinach, chopped | 220 g | Astringent, Sweet · Cooling |
 Tempeh, cubed | 240 g | Sweet, Astringent, Bitter · Heating |
 Coriander seeds | 3 g | Astringent, Bitter, 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 chopped spinach and cubed tempeh and coriander 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 Spinach Tempeh 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 Spinach Tempeh Bowl
| Nutrient | Per 100g | Per Serving (1 serving (378g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 400 kcal |
| Protein | 5.9 g | 22.5 g |
| Total Carbohydrates | 12.3 g | 46.4 g |
| Dietary Fiber | 1.6 g | 6.0 g |
| Total Sugars | 0.1 g | 0.4 g |
| Total Fat | 4.1 g | 15.7 g |
| Calcium | 44.7 mg | 169.1 mg |
| Iron | 1.73 mg | 6.54 mg |
| Magnesium | 57.6 mg | 217.9 mg |
| Phosphorus | 123.8 mg | 468.5 mg |
| Potassium | 244 mg | 923 mg |
| Sodium | 119 mg | 449 mg |
| Zinc | 0.77 mg | 2.93 mg |
| Copper | 0.21 mg | 0.80 mg |
| Manganese | 0.67 mg | 2.53 mg |
| Selenium | 1.6 µg | 5.9 µg |
| Vitamin C | 5.0 mg | 18.9 mg |
| Vitamin A (RAE) | 68.5 µg | 259.1 µg |
| Vitamin E | 1.71 mg | 6.47 mg |
| Vitamin K | 71.2 µg | 269.3 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.52 mg |
| Niacin (Vitamin B3) | 0.78 mg | 2.95 mg |
| Vitamin B6 | 0.14 mg | 0.54 mg |
| Folate (DFE) | 61.4 µg | 232.2 µg |
| Choline | 14.1 mg | 53.2 mg |
