Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 215 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Butternut squash, peeled and cubed | 320 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Olive oil, for finishing | 18 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
- Set aside 1100 ml (about 4 1/2 cups) freshly boiled water for Shishira Quinoa Squash Mung Bowl, reserving about 60 ml to correct the final consistency.
- Cook the mung until partly soft before stirring in the quinoa. Maintain low heat for 11–13 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add squash and ginger and simmer until the grains open fully. Maintain steady low heat for 20–22 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Shishira Quinoa Squash Mung Bowl, 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 winter bowl and finish with olive oil before serving. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Shishira Quinoa Squash Mung Bowl 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)
Shishira Quinoa Squash Mung Bowl is composed for shishira 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 Shishira Quinoa Squash Mung Bowl
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 92 kcal | 423 kcal |
| Protein | 4.0 g | 18.6 g |
| Total Carbohydrates | 15.4 g | 70.9 g |
| Dietary Fiber | 2.7 g | 12.3 g |
| Total Sugars | 1.0 g | 4.6 g |
| Total Fat | 1.8 g | 8.3 g |
| Calcium | 28.0 mg | 128.7 mg |
| Iron | 1.29 mg | 5.92 mg |
| Magnesium | 47.3 mg | 217.1 mg |
| Phosphorus | 93.4 mg | 428.8 mg |
| Potassium | 245 mg | 1123 mg |
| Sodium | 90 mg | 411 mg |
| Zinc | 0.64 mg | 2.96 mg |
| Copper | 0.18 mg | 0.81 mg |
| Manganese | 0.37 mg | 1.70 mg |
| Selenium | 1.8 µg | 8.5 µg |
| Vitamin C | 4.1 mg | 19.0 mg |
| Vitamin A (RAE) | 93.4 µg | 428.7 µg |
| Vitamin E | 1.32 mg | 6.05 mg |
| Vitamin K | 1.7 µg | 8.0 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.60 mg | 2.75 mg |
| Vitamin B6 | 0.12 mg | 0.55 mg |
| Folate (DFE) | 84.2 µg | 386.4 µg |
| Choline | 17.4 mg | 80.0 mg |
