Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, cooked and cooled to room temperature | 380 g | Sweet, Astringent · Heating |
 Watercress leaves, washed and dried | 200 g | Pungent, Bitter · Heating |
 Firm tofu, steamed and cooled to room temperature | 270 g | Sweet, Astringent · Cooling |
 Radishes, sliced paper-thin | 180 g | Pungent · 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 Watercress 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.
- Spoon the quinoa onto plates while it remains at room temperature. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Set watercress, tofu, and radish around the grain without compacting them. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Finish with oil, lemon, and salt and serve promptly. 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 Watercress Tofu Plate stand at room temperature for 6 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 Watercress 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 Watercress Tofu Plate
| Nutrient | Per 100g | Per Serving (1 serving (267g)) |
|---|---|---|
| Energy (Calories) | 187 kcal | 501 kcal |
| Protein | 9.9 g | 26.6 g |
| Total Carbohydrates | 24.5 g | 65.4 g |
| Dietary Fiber | 3.5 g | 9.3 g |
| Total Sugars | 0.4 g | 1.0 g |
| Total Fat | 6.1 g | 16.3 g |
| Calcium | 216.4 mg | 578.3 mg |
| Iron | 2.41 mg | 6.45 mg |
| Magnesium | 90.4 mg | 241.7 mg |
| Phosphorus | 225.3 mg | 602.1 mg |
| Potassium | 363 mg | 971 mg |
| Sodium | 128 mg | 343 mg |
| Zinc | 1.57 mg | 4.19 mg |
| Copper | 0.33 mg | 0.88 mg |
| Manganese | 1.08 mg | 2.88 mg |
| Selenium | 7.7 µg | 20.6 µg |
| Vitamin C | 11.5 mg | 30.7 mg |
| Vitamin A (RAE) | 30.3 µg | 81.0 µg |
| Vitamin E | 3.09 mg | 8.25 mg |
| Vitamin K | 48.4 µg | 129.3 µg |
| Thiamin (Vitamin B1) | 0.19 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.45 mg |
| Niacin (Vitamin B3) | 0.72 mg | 1.92 mg |
| Vitamin B6 | 0.23 mg | 0.62 mg |
| Folate (DFE) | 78.8 µg | 210.6 µg |
| Choline | 27.8 mg | 74.4 mg |
