Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 240 g | Sweet, Astringent · Heating |
 Cooked black beans | 240 g | Sweet, Astringent · Neutral |
 Corn kernels | 160 g | Sweet · Heating |
 Fresh cilantro | 20 g | Astringent, Bitter · Cooling |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the quinoa until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the cooked black beans, corn kernels, fresh cilantro and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Quinoa Black Bean Pilaf is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Black Bean Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (361g)) |
|---|---|---|
| Energy (Calories) | 170 kcal | 613 kcal |
| Protein | 7.0 g | 25.4 g |
| Total Carbohydrates | 29.4 g | 106.1 g |
| Dietary Fiber | 4.6 g | 16.6 g |
| Total Sugars | 0.4 g | 1.6 g |
| Total Fat | 3.0 g | 10.8 g |
| Calcium | 33.5 mg | 121.2 mg |
| Iron | 2.06 mg | 7.45 mg |
| Magnesium | 76.8 mg | 277.6 mg |
| Phosphorus | 159.3 mg | 575.5 mg |
| Potassium | 383 mg | 1382 mg |
| Sodium | 143 mg | 516 mg |
| Zinc | 1.39 mg | 5.01 mg |
| Copper | 0.28 mg | 1.02 mg |
| Manganese | 0.58 mg | 2.10 mg |
| Selenium | 3.7 µg | 13.3 µg |
| Vitamin C | 0.4 mg | 1.4 mg |
| Vitamin A (RAE) | 6.2 µg | 22.3 µg |
| Vitamin E | 1.54 mg | 5.57 mg |
| Vitamin K | 6.2 µg | 22.2 µg |
| Thiamin (Vitamin B1) | 0.25 mg | 0.92 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.40 mg |
| Niacin (Vitamin B3) | 1.00 mg | 3.63 mg |
| Vitamin B6 | 0.20 mg | 0.72 mg |
| Folate (DFE) | 107.3 µg | 387.6 µg |
| Choline | 22.9 mg | 82.8 mg |
