Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 250 g | Sweet, Pungent · 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
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Sharad Quinoa Fennel Tofu never loses its simmer.
- Soften the diced fennel bulb before stirring in the quinoa and hot water. Take 6–8 minutes over low heat, using the stated texture and aroma as the final guide.
- Steam the tofu over the opened grains until warmed through. Maintain a steady steam for 5–7 minutes and check until the center of a test cube is hot with no cool core.
- For Sharad Quinoa Fennel Tofu, 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 in coriander, salt, and olive oil and serve the bowl gently warm. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sharad Quinoa Fennel Tofu 6 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 Fennel Tofu 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 Fennel Tofu
| Nutrient | Per 100g | Per Serving (1 serving (458g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 340 kcal |
| Protein | 4.2 g | 19.2 g |
| Total Carbohydrates | 8.9 g | 40.8 g |
| Dietary Fiber | 1.7 g | 7.7 g |
| Total Sugars | 0.5 g | 2.5 g |
| Total Fat | 2.8 g | 12.8 g |
| Calcium | 109.3 mg | 501.3 mg |
| Iron | 1.04 mg | 4.79 mg |
| Magnesium | 34.4 mg | 158.0 mg |
| Phosphorus | 86.3 mg | 396.1 mg |
| Potassium | 157 mg | 722 mg |
| Sodium | 97 mg | 443 mg |
| Zinc | 0.62 mg | 2.83 mg |
| Copper | 0.14 mg | 0.63 mg |
| Manganese | 0.43 mg | 1.95 mg |
| Selenium | 3.5 µg | 16.2 µg |
| Vitamin C | 1.7 mg | 7.9 mg |
| Vitamin A (RAE) | 6.7 µg | 30.5 µg |
| Vitamin E | 1.05 mg | 4.83 mg |
| Vitamin K | 9.2 µg | 42.1 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.47 mg |
| Vitamin B6 | 0.07 mg | 0.34 mg |
| Folate (DFE) | 28.7 µg | 131.6 µg |
| Choline | 9.8 mg | 45.1 mg |
