Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 115 g | Sweet, Astringent · Heating |
 Zucchini, peeled and finely diced | 190 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1450 ml (about 6 cups) freshly boiled water for Quinoa Zucchini Peya, reserving about 60 ml to correct the final consistency.
- Simmer the quinoa until its rings open and soften. Maintain medium-low heat for 19–21 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the zucchini and coriander and cook until silky. Maintain gentle medium heat for 20–22 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Season the brothy peya and melt ghee through it. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Quinoa Zucchini Peya 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)
Quinoa Zucchini Peya is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Quinoa Zucchini Peya
| Nutrient | Per 100g | Per Serving (1 serving (443g)) |
|---|---|---|
| Energy (Calories) | 31 kcal | 139 kcal |
| Protein | 1.1 g | 4.8 g |
| Total Carbohydrates | 4.6 g | 20.5 g |
| Dietary Fiber | 0.7 g | 2.9 g |
| Total Sugars | 0.3 g | 1.2 g |
| Total Fat | 1.0 g | 4.6 g |
| Calcium | 8.9 mg | 39.4 mg |
| Iron | 0.37 mg | 1.66 mg |
| Magnesium | 16.3 mg | 72.1 mg |
| Phosphorus | 34.7 mg | 153.6 mg |
| Potassium | 67 mg | 299 mg |
| Sodium | 70 mg | 311 mg |
| Zinc | 0.25 mg | 1.13 mg |
| Copper | 0.05 mg | 0.24 mg |
| Manganese | 0.16 mg | 0.69 mg |
| Selenium | 0.6 µg | 2.8 µg |
| Vitamin C | 2.0 mg | 8.7 mg |
| Vitamin A (RAE) | 5.9 µg | 26.0 µg |
| Vitamin E | 0.51 mg | 2.26 mg |
| Vitamin K | 0.6 µg | 2.6 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.15 mg | 0.67 mg |
| Vitamin B6 | 0.05 mg | 0.22 mg |
| Folate (DFE) | 14.5 µg | 64.3 µg |
| Choline | 5.7 mg | 25.3 mg |
