Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 230 g | Sweet · Heating |
 Firm tofu, drained and cut into cubes | 260 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 280 g | Sweet, Astringent · Cooling |
 Fresh dill, leaves finely chopped | 24 g | Pungent, Bitter · Heating |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 800 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 800 ml (about 3 1/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Pitta Dill Tofu Brown Rice never loses its simmer.
- For Pitta Dill Tofu Brown Rice, cover the brown rice with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked brown rice until nearly tender, then spread the zucchini and tofu over the surface. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Cover again and let the steam soften the vegetable and warm the tofu without browning either. Maintain moderate heat for 4–6 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in olive oil and salt, then scatter chopped dill over the complete bowl after the heat is off. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Dill Tofu Brown Rice 4 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)
Pitta Dill Tofu Brown Rice is a mild complete meal designed to settle excess pitta Vata: serve warm rather than cool and add a little ghee if dryness appears. Pitta: keep chilies, strong sourness, and hard browning out of the preparation. Kapha: reduce the grain portion and add black pepper only if tolerated.
USDA Nutrition Facts for Pitta Dill Tofu Brown Rice
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 359 kcal |
| Protein | 4.1 g | 16.6 g |
| Total Carbohydrates | 11.9 g | 48.2 g |
| Dietary Fiber | 1.1 g | 4.4 g |
| Total Sugars | 0.5 g | 2.1 g |
| Total Fat | 3.0 g | 12.3 g |
| Calcium | 118.6 mg | 479.1 mg |
| Iron | 0.78 mg | 3.15 mg |
| Magnesium | 30.3 mg | 122.3 mg |
| Phosphorus | 82.4 mg | 332.9 mg |
| Potassium | 130 mg | 525 mg |
| Sodium | 103 mg | 417 mg |
| Zinc | 0.63 mg | 2.54 mg |
| Copper | 0.12 mg | 0.49 mg |
| Manganese | 0.65 mg | 2.61 mg |
| Selenium | 5.3 µg | 21.3 µg |
| Vitamin C | 4.4 mg | 17.8 mg |
| Vitamin A (RAE) | 7.5 µg | 30.2 µg |
| Vitamin E | 0.58 mg | 2.36 mg |
| Vitamin K | 1.5 µg | 6.1 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.09 mg | 4.39 mg |
| Vitamin B6 | 0.11 mg | 0.46 mg |
| Folate (DFE) | 14.3 µg | 57.9 µg |
| Choline | 4.7 mg | 19.0 mg |
