Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 220 g | Sweet, Astringent · Heating |
 Chickpeas, soaked overnight and drained | 230 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 220 g | Sweet, Pungent · Cooling |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 950 ml (about 4 cups) water to a boil in a separate kettle and hold it hot, covered, so Pitta Fennel Chickpea Quinoa never loses its simmer.
- For Pitta Fennel Chickpea Quinoa, cover the chickpeas with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked chickpeas until tender and reserve enough broth for the quinoa. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Soften the diced fennel bulb in a covered pot, add the rinsed quinoa and crushed seeds, and pour in the bean broth. Keep the pan over moderate heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Fold the chickpeas through the opened grains, season the bowl, and finish with olive oil. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Fennel Chickpea Quinoa 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 Fennel Chickpea Quinoa 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 Fennel Chickpea Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (411g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 384 kcal |
| Protein | 3.2 g | 13.3 g |
| Total Carbohydrates | 13.2 g | 54.5 g |
| Dietary Fiber | 2.4 g | 10.0 g |
| Total Sugars | 1.1 g | 4.7 g |
| Total Fat | 3.2 g | 13.2 g |
| Calcium | 24.0 mg | 98.6 mg |
| Iron | 1.14 mg | 4.68 mg |
| Magnesium | 36.4 mg | 149.8 mg |
| Phosphorus | 90.7 mg | 373.4 mg |
| Potassium | 172 mg | 710 mg |
| Sodium | 135 mg | 557 mg |
| Zinc | 0.65 mg | 2.69 mg |
| Copper | 0.14 mg | 0.58 mg |
| Manganese | 0.31 mg | 1.29 mg |
| Selenium | 1.7 µg | 7.0 µg |
| Vitamin C | 1.8 mg | 7.4 mg |
| Vitamin A (RAE) | 6.7 µg | 27.6 µg |
| Vitamin E | 1.45 mg | 5.99 mg |
| Vitamin K | 10.6 µg | 43.8 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.52 mg |
| Vitamin B6 | 0.09 mg | 0.37 mg |
| Folate (DFE) | 49.4 µg | 203.4 µg |
| Choline | 16.7 mg | 68.8 mg |
