Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 250 g | Sweet, Astringent · Heating |
 Cooked chickpeas | 240 g | Sweet, Astringent · Cooling |
 Fresh parsley | 24 g | Pungent, Bitter · Heating |
 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 chickpeas, fresh parsley 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 Parsley Chickpea 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 Parsley Chickpea Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (324g)) |
|---|---|---|
| Energy (Calories) | 123 kcal | 399 kcal |
| Protein | 4.3 g | 14.1 g |
| Total Carbohydrates | 17.3 g | 56.1 g |
| Dietary Fiber | 2.7 g | 8.9 g |
| Total Sugars | 0.8 g | 2.7 g |
| Total Fat | 4.2 g | 13.6 g |
| Calcium | 24.1 mg | 78.3 mg |
| Iron | 1.65 mg | 5.37 mg |
| Magnesium | 48.6 mg | 157.8 mg |
| Phosphorus | 119.0 mg | 386.4 mg |
| Potassium | 173 mg | 561 mg |
| Sodium | 195 mg | 633 mg |
| Zinc | 0.90 mg | 2.91 mg |
| Copper | 0.18 mg | 0.60 mg |
| Manganese | 0.40 mg | 1.31 mg |
| Selenium | 2.3 µg | 7.4 µg |
| Vitamin C | 2.7 mg | 8.7 mg |
| Vitamin A (RAE) | 8.3 µg | 27.0 µg |
| Vitamin E | 1.95 mg | 6.33 mg |
| Vitamin K | 33.2 µg | 107.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.34 mg |
| Vitamin B6 | 0.12 mg | 0.39 mg |
| Folate (DFE) | 66.3 µg | 215.4 µg |
| Choline | 21.2 mg | 68.7 mg |
