Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, cooked and cooled to room temperature | 420 g | Sweet, Astringent · Heating |
 Cucumber, cut into thin half-moons | 280 g | Sweet, Astringent · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 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 Cucumber Mint Bowl, 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.
- Fluff the room-temperature quinoa until no clumps remain. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Fold in cucumber, mint, and crushed fennel with a fork. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Season with oil and lemon and eat the bowl at midday. 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 Cucumber Mint Bowl stand at room temperature for 5 minutes, toss once more, and serve at midday before the raw vegetables 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 Cucumber Mint Bowl 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 Cucumber Mint Bowl
| Nutrient | Per 100g | Per Serving (1 serving (190g)) |
|---|---|---|
| Energy (Calories) | 233 kcal | 445 kcal |
| Protein | 8.2 g | 15.7 g |
| Total Carbohydrates | 37.5 g | 71.6 g |
| Dietary Fiber | 4.5 g | 8.6 g |
| Total Sugars | 0.7 g | 1.3 g |
| Total Fat | 5.9 g | 11.2 g |
| Calcium | 45.1 mg | 86.1 mg |
| Iron | 2.88 mg | 5.49 mg |
| Magnesium | 117.5 mg | 224.2 mg |
| Phosphorus | 265.2 mg | 505.9 mg |
| Potassium | 391 mg | 746 mg |
| Sodium | 157 mg | 300 mg |
| Zinc | 1.83 mg | 3.49 mg |
| Copper | 0.35 mg | 0.68 mg |
| Manganese | 1.21 mg | 2.32 mg |
| Selenium | 4.8 µg | 9.2 µg |
| Vitamin C | 3.2 mg | 6.1 mg |
| Vitamin A (RAE) | 8.0 µg | 15.3 µg |
| Vitamin E | 4.49 mg | 8.56 mg |
| Vitamin K | 8.0 µg | 15.3 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.20 mg | 0.37 mg |
| Niacin (Vitamin B3) | 0.95 mg | 1.81 mg |
| Vitamin B6 | 0.29 mg | 0.55 mg |
| Folate (DFE) | 107.1 µg | 204.3 µg |
| Choline | 41.0 mg | 78.2 mg |
