Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 200 g | Sweet, Astringent · Heating |
 Chickpeas, soaked overnight and drained | 210 g | Sweet, Astringent · Cooling |
 Radishes, cut into small cubes | 300 g | Pungent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Olive oil, for finishing | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Kapha Quinoa Chickpea Radish Bowl, heat 1150 ml (about 4 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- For Kapha Quinoa Chickpea Radish Bowl, cover the chickpeas with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked chickpeas until soft and reserve their cooking liquid. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Simmer the quinoa and radish cubes in the reserved broth with ground coriander. Maintain medium-low heat for 14–16 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold the chickpeas back in, season with pepper, and finish with a trace of olive oil. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Quinoa Chickpea Radish Bowl 5 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Kapha Quinoa Chickpea Radish Bowl is a light, warming complete meal composed to calm kapha Vata: add a little ghee and keep the serving moist if dryness appears. Pitta: reduce pepper and ginger while retaining coriander. Kapha: retain the lean portion, warming spices, and abundant vegetables.
USDA Nutrition Facts for Kapha Quinoa Chickpea Radish Bowl
| Nutrient | Per 100g | Per Serving (1 serving (472g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 345 kcal |
| Protein | 2.6 g | 12.2 g |
| Total Carbohydrates | 10.5 g | 49.5 g |
| Dietary Fiber | 2.0 g | 9.3 g |
| Total Sugars | 0.8 g | 3.7 g |
| Total Fat | 2.5 g | 11.6 g |
| Calcium | 19.1 mg | 90.4 mg |
| Iron | 0.92 mg | 4.32 mg |
| Magnesium | 29.5 mg | 139.2 mg |
| Phosphorus | 70.6 mg | 333.1 mg |
| Potassium | 134 mg | 630 mg |
| Sodium | 116 mg | 548 mg |
| Zinc | 0.55 mg | 2.62 mg |
| Copper | 0.12 mg | 0.56 mg |
| Manganese | 0.26 mg | 1.22 mg |
| Selenium | 1.5 µg | 6.9 µg |
| Vitamin C | 2.5 mg | 12.0 mg |
| Vitamin A (RAE) | 0.3 µg | 1.3 µg |
| Vitamin E | 1.09 mg | 5.16 mg |
| Vitamin K | 2.3 µg | 10.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.26 mg | 1.24 mg |
| Vitamin B6 | 0.08 mg | 0.36 mg |
| Folate (DFE) | 40.4 µg | 190.7 µg |
| Choline | 12.9 mg | 61.0 mg |
