Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 240 g | Sweet, Astringent · Heating |
 Sweet potato, diced | 230 g | Sweet · Cooling |
 Cooked black beans | 250 g | Sweet, Astringent · Neutral |
 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 sweet potato and cooked black beans 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 Sweet Potato Black Bean 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 Sweet Potato Black Bean Bowl
| Nutrient | Per 100g | Per Serving (1 serving (387g)) |
|---|---|---|
| Energy (Calories) | 138 kcal | 533 kcal |
| Protein | 6.0 g | 23.2 g |
| Total Carbohydrates | 23.3 g | 90.1 g |
| Dietary Fiber | 4.1 g | 16.0 g |
| Total Sugars | 1.0 g | 3.9 g |
| Total Fat | 2.5 g | 9.8 g |
| Calcium | 36.1 mg | 139.9 mg |
| Iron | 1.78 mg | 6.88 mg |
| Magnesium | 63.5 mg | 245.8 mg |
| Phosphorus | 136.4 mg | 528.1 mg |
| Potassium | 388 mg | 1504 mg |
| Sodium | 113 mg | 436 mg |
| Zinc | 1.13 mg | 4.39 mg |
| Copper | 0.26 mg | 1.00 mg |
| Manganese | 0.54 mg | 2.08 mg |
| Selenium | 1.9 µg | 7.5 µg |
| Vitamin C | 1.5 mg | 5.8 mg |
| Vitamin A (RAE) | 109.5 µg | 424.0 µg |
| Vitamin E | 1.46 mg | 5.66 mg |
| Vitamin K | 5.7 µg | 22.2 µg |
| Thiamin (Vitamin B1) | 0.22 mg | 0.83 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.36 mg |
| Niacin (Vitamin B3) | 0.66 mg | 2.54 mg |
| Vitamin B6 | 0.16 mg | 0.61 mg |
| Folate (DFE) | 102.7 µg | 397.8 µg |
| Choline | 23.7 mg | 91.8 mg |
