Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 155 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 290 g | Sweet, Bitter, Astringent · Cooling |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · Heating |
 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
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Tridoshic Quinoa Mung Asparagus, reserving about 60 ml to correct the final consistency.
- Cook the split mung until half tender before adding the rinsed quinoa. Maintain gentle medium heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Scatter in the asparagus pieces when the grains open and cover briefly. Maintain low heat for 7–9 minutes, stirring every 5 minutes, until a knife tip enters the thickest stem with only slight resistance.
- For Tridoshic Quinoa Mung Asparagus, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season with olive oil and chopped dill after removing the meal from heat. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Quinoa Mung Asparagus 5 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 Mung Asparagus 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 Mung Asparagus
| Nutrient | Per 100g | Per Serving (1 serving (461g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 380 kcal |
| Protein | 4.0 g | 18.4 g |
| Total Carbohydrates | 13.2 g | 61.1 g |
| Dietary Fiber | 2.5 g | 11.6 g |
| Total Sugars | 0.8 g | 3.9 g |
| Total Fat | 1.7 g | 7.8 g |
| Calcium | 24.6 mg | 113.6 mg |
| Iron | 1.51 mg | 6.95 mg |
| Magnesium | 41.7 mg | 192.7 mg |
| Phosphorus | 91.7 mg | 423.5 mg |
| Potassium | 209 mg | 966 mg |
| Sodium | 89 mg | 412 mg |
| Zinc | 0.68 mg | 3.14 mg |
| Copper | 0.18 mg | 0.85 mg |
| Manganese | 0.36 mg | 1.65 mg |
| Selenium | 2.0 µg | 9.3 µg |
| Vitamin C | 2.3 mg | 10.6 mg |
| Vitamin A (RAE) | 11.2 µg | 51.6 µg |
| Vitamin E | 1.21 mg | 5.59 mg |
| Vitamin K | 7.9 µg | 36.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.54 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.38 mg |
| Niacin (Vitamin B3) | 0.53 mg | 2.47 mg |
| Vitamin B6 | 0.10 mg | 0.48 mg |
| Folate (DFE) | 83.3 µg | 384.7 µg |
| Choline | 18.7 mg | 86.4 mg |
