Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 250 g | Sweet, Astringent · Heating |
 Zucchini, diced | 220 g | Sweet, Astringent · Cooling |
 Firm tofu, cubed | 240 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 diced zucchini and cubed firm tofu 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 Zucchini Tofu 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 Zucchini Tofu Bowl
| Nutrient | Per 100g | Per Serving (1 serving (384g)) |
|---|---|---|
| Energy (Calories) | 98 kcal | 377 kcal |
| Protein | 5.3 g | 20.2 g |
| Total Carbohydrates | 11.7 g | 45.0 g |
| Dietary Fiber | 1.8 g | 6.9 g |
| Total Sugars | 0.4 g | 1.5 g |
| Total Fat | 3.8 g | 14.4 g |
| Calcium | 122.9 mg | 472.2 mg |
| Iron | 1.41 mg | 5.42 mg |
| Magnesium | 45.8 mg | 176.2 mg |
| Phosphorus | 111.4 mg | 428.1 mg |
| Potassium | 178 mg | 682 mg |
| Sodium | 108 mg | 414 mg |
| Zinc | 0.82 mg | 3.16 mg |
| Copper | 0.17 mg | 0.67 mg |
| Manganese | 0.56 mg | 2.15 mg |
| Selenium | 4.1 µg | 15.9 µg |
| Vitamin C | 3.8 mg | 14.5 mg |
| Vitamin A (RAE) | 3.9 µg | 15.1 µg |
| Vitamin E | 1.43 mg | 5.50 mg |
| Vitamin K | 1.6 µg | 6.1 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.54 mg |
| Vitamin B6 | 0.12 mg | 0.46 mg |
| Folate (DFE) | 39.3 µg | 150.9 µg |
| Choline | 12.9 mg | 49.6 mg |
