Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Broccoli florets | 480 g | Bitter, Astringent, Sweet · Cooling |
 Carrot, sliced | 160 g | Sweet, Bitter · Heating |
 Firm tofu, crumbled | 280 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the broccoli florets and sliced carrot into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the crumbled firm tofu and fresh dill evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Broccoli Tofu Herb Bake is baked until tender and served warm in a moderate portion. 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 Broccoli Tofu Herb Bake
| Nutrient | Per 100g | Per Serving (1 serving (242g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 211 kcal |
| Protein | 6.6 g | 16.1 g |
| Total Carbohydrates | 6.0 g | 14.6 g |
| Dietary Fiber | 2.6 g | 6.3 g |
| Total Sugars | 1.6 g | 4.0 g |
| Total Fat | 5.1 g | 12.2 g |
| Calcium | 235.3 mg | 569.4 mg |
| Iron | 1.43 mg | 3.47 mg |
| Magnesium | 31.0 mg | 75.1 mg |
| Phosphorus | 95.2 mg | 230.3 mg |
| Potassium | 296 mg | 716 mg |
| Sodium | 233 mg | 565 mg |
| Zinc | 0.72 mg | 1.75 mg |
| Copper | 0.15 mg | 0.35 mg |
| Manganese | 0.51 mg | 1.23 mg |
| Selenium | 6.3 µg | 15.3 µg |
| Vitamin C | 46.9 mg | 113.4 mg |
| Vitamin A (RAE) | 160.8 µg | 389.2 µg |
| Vitamin E | 1.09 mg | 2.64 mg |
| Vitamin K | 55.9 µg | 135.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.63 mg | 1.53 mg |
| Vitamin B6 | 0.14 mg | 0.35 mg |
| Folate (DFE) | 46.3 µg | 112.0 µg |
| Choline | 10.8 mg | 26.2 mg |
