Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, cooked and cooled to room temperature | 380 g | Sweet, Astringent · Heating |
 Romaine leaves, washed and torn | 240 g | Bitter, Astringent · Cooling |
 Firm tofu, steamed and cooled to room temperature | 260 g | Sweet, Astringent · Cooling |
 Cucumber, cut into thin half-moons | 220 g | Sweet, Astringent · 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 Romaine 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.
- Mound the quinoa beside the torn romaine rather than mixing them fully. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Arrange tofu and cucumber across the boundary between warm grain and greens. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Spoon over oil, lemon, and salt and eat at midday. 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 Romaine Tofu Plate stand at room temperature for 5 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 Romaine 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 Romaine Tofu Plate
| Nutrient | Per 100g | Per Serving (1 serving (284g)) |
|---|---|---|
| Energy (Calories) | 177 kcal | 503 kcal |
| Protein | 9.1 g | 25.8 g |
| Total Carbohydrates | 23.6 g | 67.1 g |
| Dietary Fiber | 3.4 g | 9.8 g |
| Total Sugars | 0.6 g | 1.7 g |
| Total Fat | 5.7 g | 16.2 g |
| Calcium | 182.1 mg | 518.6 mg |
| Iron | 2.41 mg | 6.86 mg |
| Magnesium | 84.6 mg | 240.8 mg |
| Phosphorus | 207.0 mg | 589.6 mg |
| Potassium | 325 mg | 924 mg |
| Sodium | 109 mg | 311 mg |
| Zinc | 1.48 mg | 4.22 mg |
| Copper | 0.30 mg | 0.86 mg |
| Manganese | 1.00 mg | 2.84 mg |
| Selenium | 7.0 µg | 19.8 µg |
| Vitamin C | 2.3 mg | 6.5 mg |
| Vitamin A (RAE) | 93.2 µg | 265.3 µg |
| Vitamin E | 2.85 mg | 8.13 mg |
| Vitamin K | 26.1 µg | 74.3 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.43 mg |
| Niacin (Vitamin B3) | 0.68 mg | 1.94 mg |
| Vitamin B6 | 0.21 mg | 0.59 mg |
| Folate (DFE) | 98.2 µg | 279.6 µg |
| Choline | 26.8 mg | 76.2 mg |
