Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 205 g | Sweet, Astringent · Heating |
 Chickpeas, soaked overnight and drained | 210 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 240 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for finishing | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Tridoshic Quinoa Chickpea Fennel Bowl; keep one small ladle in reserve in case the base tightens early.
- For Tridoshic Quinoa Chickpea Fennel Bowl, cover the chickpeas with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked chickpeas until tender and reserve their pale broth. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Simmer the quinoa and diced fennel bulb in the broth with crushed fennel seed. Maintain moderate heat for 14–16 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Return the chickpeas, season the bowl, and finish with olive oil. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Quinoa Chickpea Fennel Bowl 6 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Tridoshic Quinoa Chickpea Fennel Bowl uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Quinoa Chickpea Fennel Bowl
| Nutrient | Per 100g | Per Serving (1 serving (457g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 357 kcal |
| Protein | 2.7 g | 12.5 g |
| Total Carbohydrates | 11.2 g | 51.2 g |
| Dietary Fiber | 2.1 g | 9.6 g |
| Total Sugars | 1.0 g | 4.7 g |
| Total Fat | 2.6 g | 12.1 g |
| Calcium | 21.5 mg | 98.5 mg |
| Iron | 0.96 mg | 4.41 mg |
| Magnesium | 31.0 mg | 141.5 mg |
| Phosphorus | 76.8 mg | 351.0 mg |
| Potassium | 152 mg | 696 mg |
| Sodium | 120 mg | 550 mg |
| Zinc | 0.55 mg | 2.52 mg |
| Copper | 0.12 mg | 0.55 mg |
| Manganese | 0.27 mg | 1.22 mg |
| Selenium | 1.4 µg | 6.6 µg |
| Vitamin C | 1.7 mg | 8.0 mg |
| Vitamin A (RAE) | 6.5 µg | 29.9 µg |
| Vitamin E | 1.22 mg | 5.58 mg |
| Vitamin K | 10.1 µg | 46.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.47 mg |
| Vitamin B6 | 0.08 mg | 0.35 mg |
| Folate (DFE) | 41.6 µg | 190.3 µg |
| Choline | 14.2 mg | 64.8 mg |
