Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 340 g | Sweet, Astringent · Cooling |
 White mushrooms, sliced | 360 g | Sweet, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Fresh thyme | 4 g | Pungent · 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 | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cubed firm tofu and sliced white mushrooms and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh thyme; 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)
Tofu Mushroom 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 Tofu Mushroom Stew
| Nutrient | Per 100g | Per Serving (1 serving (456g)) |
|---|---|---|
| Energy (Calories) | 46 kcal | 208 kcal |
| Protein | 4.1 g | 18.6 g |
| Total Carbohydrates | 1.9 g | 8.6 g |
| Dietary Fiber | 1.4 g | 6.4 g |
| Total Sugars | 0.4 g | 1.8 g |
| Total Fat | 2.8 g | 12.7 g |
| Calcium | 139.1 mg | 634.2 mg |
| Iron | 0.77 mg | 3.49 mg |
| Magnesium | 17.5 mg | 80.0 mg |
| Phosphorus | 57.2 mg | 261.0 mg |
| Potassium | 139 mg | 632 mg |
| Sodium | 118 mg | 539 mg |
| Zinc | 0.37 mg | 1.70 mg |
| Copper | 0.10 mg | 0.46 mg |
| Manganese | 0.27 mg | 1.25 mg |
| Selenium | 3.3 µg | 15.1 µg |
| Vitamin C | 0.9 mg | 4.1 mg |
| Vitamin A (RAE) | 64.7 µg | 295.1 µg |
| Vitamin E | 0.21 mg | 0.96 mg |
| Vitamin K | 4.1 µg | 18.6 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.35 mg |
| Vitamin B6 | 0.05 mg | 0.24 mg |
| Folate (DFE) | 7.0 µg | 31.8 µg |
| Choline | 0.7 mg | 3.3 mg |
