Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 220 g | Sweet, Astringent · Heating |
 Zucchini, diced | 220 g | Sweet, Astringent · Cooling |
 Carrot, diced | 160 g | Sweet, Bitter · Heating |
 Fresh parsley | 20 g | Pungent, Bitter · Heating |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the quinoa and diced zucchini and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh parsley; stir to coat them evenly.
- Pour in the water, add the rock salt, and simmer covered until the legumes or grains are soft and the vegetables are tender.
- Uncover and reduce only until the broth lightly coats a spoon, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian stew adaptation)
Quinoa Vegetable Stew is a moist, slowly simmered international main. 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 Quinoa Vegetable Stew
| Nutrient | Per 100g | Per Serving (1 serving (425g)) |
|---|---|---|
| Energy (Calories) | 65 kcal | 276 kcal |
| Protein | 2.2 g | 9.2 g |
| Total Carbohydrates | 9.9 g | 42.0 g |
| Dietary Fiber | 1.5 g | 6.2 g |
| Total Sugars | 0.8 g | 3.3 g |
| Total Fat | 2.0 g | 8.5 g |
| Calcium | 18.1 mg | 77.0 mg |
| Iron | 0.90 mg | 3.84 mg |
| Magnesium | 31.6 mg | 134.2 mg |
| Phosphorus | 69.9 mg | 297.0 mg |
| Potassium | 149 mg | 635 mg |
| Sodium | 126 mg | 534 mg |
| Zinc | 0.50 mg | 2.14 mg |
| Copper | 0.10 mg | 0.42 mg |
| Manganese | 0.31 mg | 1.32 mg |
| Selenium | 1.2 µg | 5.1 µg |
| Vitamin C | 4.5 mg | 19.1 mg |
| Vitamin A (RAE) | 85.1 µg | 361.6 µg |
| Vitamin E | 1.22 mg | 5.20 mg |
| Vitamin K | 21.9 µg | 93.0 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.38 mg | 1.60 mg |
| Vitamin B6 | 0.10 mg | 0.42 mg |
| Folate (DFE) | 30.5 µg | 129.7 µg |
| Choline | 11.3 mg | 48.2 mg |
