Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, cooked and cooled to room temperature | 380 g | Sweet, Astringent · Heating |
 Cabbage, cut into fine ribbons | 230 g | Sweet, Astringent · Cooling |
 Firm tofu, steamed and cooled to room temperature | 270 g | Sweet, Astringent · Cooling |
 Carrots, peeled and grated coarse | 180 g | Sweet, Bitter · Heating |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Quinoa Cabbage Tofu Plate, measure 18 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Place the quinoa and tofu in two broad bands. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Toss cabbage and carrot lightly and mound them between the bands. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Season the full plate with oil and lemon without soaking the slaw. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Quinoa Cabbage Tofu Plate stand at room temperature for 3 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Quinoa Cabbage Tofu Plate is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Quinoa Cabbage Tofu Plate
| Nutrient | Per 100g | Per Serving (1 serving (274g)) |
|---|---|---|
| Energy (Calories) | 190 kcal | 521 kcal |
| Protein | 9.6 g | 26.3 g |
| Total Carbohydrates | 25.8 g | 70.9 g |
| Dietary Fiber | 4.0 g | 11.0 g |
| Total Sugars | 1.5 g | 4.1 g |
| Total Fat | 5.9 g | 16.3 g |
| Calcium | 198.3 mg | 544.9 mg |
| Iron | 2.40 mg | 6.60 mg |
| Magnesium | 87.0 mg | 239.0 mg |
| Phosphorus | 216.1 mg | 593.8 mg |
| Potassium | 343 mg | 943 mg |
| Sodium | 126 mg | 346 mg |
| Zinc | 1.54 mg | 4.22 mg |
| Copper | 0.31 mg | 0.85 mg |
| Manganese | 1.05 mg | 2.89 mg |
| Selenium | 7.3 µg | 20.1 µg |
| Vitamin C | 9.5 mg | 26.2 mg |
| Vitamin A (RAE) | 138.2 µg | 379.6 µg |
| Vitamin E | 2.97 mg | 8.16 mg |
| Vitamin K | 19.4 µg | 53.4 µg |
| Thiamin (Vitamin B1) | 0.19 mg | 0.52 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.42 mg |
| Niacin (Vitamin B3) | 0.83 mg | 2.28 mg |
| Vitamin B6 | 0.24 mg | 0.66 mg |
| Folate (DFE) | 83.0 µg | 228.1 µg |
| Choline | 28.0 mg | 77.0 mg |
