Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, cooked and cooled to room temperature | 380 g | Sweet, Astringent · Heating |
 Radishes, sliced paper-thin | 190 g | Pungent · Heating |
 Mung beans, cooked until tender and cooled | 280 g | Sweet, Astringent · Cooling |
 Watercress leaves, washed and dried | 190 g | Pungent, Bitter · Heating |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lime juice, freshly squeezed | 18 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Quinoa Radish Mung 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.
- Mound quinoa and mung in adjacent portions. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Fill the open side with radish and watercress. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Spoon over oil, lime, and salt without stirring the composed plate. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Quinoa Radish Mung 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 Radish Mung 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 Radish Mung Plate
| Nutrient | Per 100g | Per Serving (1 serving (269g)) |
|---|---|---|
| Energy (Calories) | 240 kcal | 646 kcal |
| Protein | 11.7 g | 31.6 g |
| Total Carbohydrates | 39.8 g | 107.5 g |
| Dietary Fiber | 7.1 g | 19.2 g |
| Total Sugars | 2.1 g | 5.7 g |
| Total Fat | 4.1 g | 11.2 g |
| Calcium | 77.0 mg | 207.6 mg |
| Iron | 3.47 mg | 9.37 mg |
| Magnesium | 124.0 mg | 334.5 mg |
| Phosphorus | 270.6 mg | 729.9 mg |
| Potassium | 622 mg | 1679 mg |
| Sodium | 128 mg | 344 mg |
| Zinc | 1.86 mg | 5.01 mg |
| Copper | 0.48 mg | 1.28 mg |
| Manganese | 1.04 mg | 2.80 mg |
| Selenium | 5.4 µg | 14.5 µg |
| Vitamin C | 11.9 mg | 32.1 mg |
| Vitamin A (RAE) | 30.1 µg | 81.2 µg |
| Vitamin E | 3.18 mg | 8.59 mg |
| Vitamin K | 48.0 µg | 129.4 µg |
| Thiamin (Vitamin B1) | 0.31 mg | 0.83 mg |
| Riboflavin (Vitamin B2) | 0.20 mg | 0.54 mg |
| Niacin (Vitamin B3) | 1.20 mg | 3.24 mg |
| Vitamin B6 | 0.31 mg | 0.83 mg |
| Folate (DFE) | 233.1 µg | 628.8 µg |
| Choline | 52.9 mg | 142.8 mg |
