Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 155 g | Sweet, Astringent · Cooling |
 Chayote, peeled and finely diced | 310 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, for finishing | 15 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1100 ml (about 4 1/2 cups) water for Sharad Quinoa Chayote Coriander; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the split mung until half tender before adding quinoa. Maintain steady low heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the chayote and coriander as the grains open. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- For Sharad Quinoa Chayote Coriander, 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.
- Season the mild bowl and finish with olive oil after cooking. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sharad Quinoa Chayote Coriander 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)
Sharad Quinoa Chayote Coriander is composed for sharad with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Sharad Quinoa Chayote Coriander
| Nutrient | Per 100g | Per Serving (1 serving (450g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 380 kcal |
| Protein | 3.9 g | 17.5 g |
| Total Carbohydrates | 13.8 g | 62.3 g |
| Dietary Fiber | 2.7 g | 11.9 g |
| Total Sugars | 0.9 g | 3.8 g |
| Total Fat | 1.7 g | 7.7 g |
| Calcium | 24.0 mg | 108.2 mg |
| Iron | 1.23 mg | 5.54 mg |
| Magnesium | 43.0 mg | 193.7 mg |
| Phosphorus | 89.4 mg | 402.2 mg |
| Potassium | 199 mg | 894 mg |
| Sodium | 91 mg | 409 mg |
| Zinc | 0.74 mg | 3.34 mg |
| Copper | 0.18 mg | 0.81 mg |
| Manganese | 0.37 mg | 1.64 mg |
| Selenium | 1.8 µg | 8.2 µg |
| Vitamin C | 1.8 mg | 8.1 mg |
| Vitamin A (RAE) | 0.6 µg | 2.8 µg |
| Vitamin E | 1.06 mg | 4.76 mg |
| Vitamin K | 2.1 µg | 9.5 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.46 mg | 2.07 mg |
| Vitamin B6 | 0.10 mg | 0.46 mg |
| Folate (DFE) | 91.3 µg | 410.9 µg |
| Choline | 18.2 mg | 81.9 mg |
