Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 220 g | Sweet, Astringent · Heating |
 Paneer, cut into small cubes | 230 g | Sweet · Cooling |
 Fennel bulb, finely diced | 240 g | Sweet, Pungent · Cooling |
 Green peas, thawed | 140 g | Sweet, Astringent · Cooling |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 720 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 720 ml (about 3 cups) water to a boil in a separate kettle and hold it hot, covered, so Pitta Fennel Paneer Quinoa never loses its simmer.
- Soften the diced fennel bulb in ghee, then add the rinsed quinoa and hot water. Keep the pan over steady low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Scatter in the peas once the grains begin to open, and cook until the quinoa is tender. Maintain moderate heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Pitta Fennel Paneer Quinoa, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Fold the paneer cubes through the moist bowl, steam them until warm, and season gently. Maintain a steady steam for 4–6 minutes and check until a grain pressed between two fingers has no chalky center.
- Rest Pitta Fennel Paneer Quinoa 5 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 Paneer 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 Paneer Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (393g)) |
|---|---|---|
| Energy (Calories) | 117 kcal | 461 kcal |
| Protein | 5.0 g | 19.5 g |
| Total Carbohydrates | 14.7 g | 57.6 g |
| Dietary Fiber | 2.0 g | 7.7 g |
| Total Sugars | 4.5 g | 17.8 g |
| Total Fat | 4.3 g | 17.0 g |
| Calcium | 105.1 mg | 413.1 mg |
| Iron | 0.88 mg | 3.47 mg |
| Magnesium | 42.1 mg | 165.3 mg |
| Phosphorus | 152.9 mg | 601.0 mg |
| Potassium | 270 mg | 1062 mg |
| Sodium | 137 mg | 537 mg |
| Zinc | 0.88 mg | 3.45 mg |
| Copper | 0.11 mg | 0.45 mg |
| Manganese | 0.35 mg | 1.38 mg |
| Selenium | 2.8 µg | 11.1 µg |
| Vitamin C | 5.4 mg | 21.2 mg |
| Vitamin A (RAE) | 43.1 µg | 169.6 µg |
| Vitamin E | 1.29 mg | 5.08 mg |
| Vitamin K | 12.3 µg | 48.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.63 mg |
| Niacin (Vitamin B3) | 0.57 mg | 2.24 mg |
| Vitamin B6 | 0.13 mg | 0.53 mg |
| Folate (DFE) | 35.7 µg | 140.1 µg |
| Choline | 27.3 mg | 107.1 mg |
