Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 300 g | Bitter, Astringent, Sweet · Cooling |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Sesame oil, for finishing | 15 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
- Measure 1150 ml (about 4 3/4 cups) water for Kapha Quinoa Tofu Broccoli Bowl; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the quinoa until its rings open while keeping the grains slightly moist. Maintain low heat for 19–21 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Steam the broccoli and tofu over the grains with grated ginger beneath the lid. Maintain a steady steam for 6–8 minutes and check until a knife tip enters the thickest stem with only slight resistance.
- For Kapha Quinoa Tofu Broccoli Bowl, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Fold in cracked pepper, salt, and a measured sesame-oil finish before serving. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Quinoa Tofu Broccoli Bowl 6 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 Tofu Broccoli 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 Tofu Broccoli Bowl
| Nutrient | Per 100g | Per Serving (1 serving (485g)) |
|---|---|---|
| Energy (Calories) | 71 kcal | 346 kcal |
| Protein | 4.2 g | 20.5 g |
| Total Carbohydrates | 8.5 g | 41.4 g |
| Dietary Fiber | 1.5 g | 7.4 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 2.6 g | 12.7 g |
| Calcium | 103.1 mg | 500.4 mg |
| Iron | 0.97 mg | 4.72 mg |
| Magnesium | 33.2 mg | 160.9 mg |
| Phosphorus | 84.6 mg | 410.4 mg |
| Potassium | 145 mg | 702 mg |
| Sodium | 90 mg | 436 mg |
| Zinc | 0.61 mg | 2.96 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.43 mg | 2.10 mg |
| Selenium | 3.6 µg | 17.3 µg |
| Vitamin C | 13.8 mg | 67.1 mg |
| Vitamin A (RAE) | 5.0 µg | 24.0 µg |
| Vitamin E | 0.99 mg | 4.79 mg |
| Vitamin K | 16.3 µg | 78.9 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.54 mg |
| Vitamin B6 | 0.09 mg | 0.45 mg |
| Folate (DFE) | 33.5 µg | 162.4 µg |
| Choline | 10.6 mg | 51.6 mg |
