Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, cooked and cooled to room temperature | 380 g | Sweet · Heating |
 Fennel bulb, sliced paper-thin | 220 g | Sweet, Pungent · Cooling |
 Firm tofu, steamed and cooled to room temperature | 270 g | Sweet, Astringent · Cooling |
 Romaine leaves, washed and torn | 200 g | Bitter, 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 Rice Fennel 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.
- Divide the rice among plates and place the tofu alongside it. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Fan fennel and romaine across the remaining space. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Finish every section with oil, lemon, and a little salt. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Rice Fennel 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 Rice Fennel 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 Rice Fennel Tofu Plate
| Nutrient | Per 100g | Per Serving (1 serving (277g)) |
|---|---|---|
| Energy (Calories) | 185 kcal | 512 kcal |
| Protein | 7.3 g | 20.2 g |
| Total Carbohydrates | 29.0 g | 80.4 g |
| Dietary Fiber | 2.8 g | 7.9 g |
| Total Sugars | 1.3 g | 3.5 g |
| Total Fat | 4.9 g | 13.7 g |
| Calcium | 185.5 mg | 514.4 mg |
| Iron | 1.43 mg | 3.96 mg |
| Magnesium | 59.9 mg | 166.1 mg |
| Phosphorus | 168.4 mg | 466.9 mg |
| Potassium | 272 mg | 755 mg |
| Sodium | 122 mg | 338 mg |
| Zinc | 1.19 mg | 3.31 mg |
| Copper | 0.22 mg | 0.60 mg |
| Manganese | 1.33 mg | 3.69 mg |
| Selenium | 10.3 µg | 28.6 µg |
| Vitamin C | 4.0 mg | 11.1 mg |
| Vitamin A (RAE) | 88.2 µg | 244.4 µg |
| Vitamin E | 1.41 mg | 3.91 mg |
| Vitamin K | 32.1 µg | 89.1 µg |
| Thiamin (Vitamin B1) | 0.24 mg | 0.66 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.21 mg |
| Niacin (Vitamin B3) | 2.50 mg | 6.94 mg |
| Vitamin B6 | 0.21 mg | 0.58 mg |
| Folate (DFE) | 45.0 µg | 124.8 µg |
| Choline | 11.9 mg | 32.9 mg |
