Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 300 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · 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
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Tridoshic Quinoa Mung Zucchini Bowl, reserving about 60 ml to correct the final consistency.
- Simmer the split mung until halfway tender before adding the rinsed quinoa. Maintain low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the zucchini cubes and coriander as the quinoa begins to open. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- For Tridoshic Quinoa Mung Zucchini Bowl, 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 the soft bowl and add olive oil after removing it from direct heat. 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 Mung Zucchini Bowl 7 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 Zucchini 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 Mung Zucchini Bowl
| Nutrient | Per 100g | Per Serving (1 serving (461g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 384 kcal |
| Protein | 3.9 g | 18.0 g |
| Total Carbohydrates | 13.4 g | 61.8 g |
| Dietary Fiber | 2.5 g | 11.5 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 1.8 g | 8.1 g |
| Calcium | 23.3 mg | 107.2 mg |
| Iron | 1.21 mg | 5.60 mg |
| Magnesium | 43.3 mg | 199.5 mg |
| Phosphorus | 91.1 mg | 420.3 mg |
| Potassium | 218 mg | 1006 mg |
| Sodium | 90 mg | 414 mg |
| Zinc | 0.66 mg | 3.03 mg |
| Copper | 0.17 mg | 0.77 mg |
| Manganese | 0.36 mg | 1.64 mg |
| Selenium | 1.8 µg | 8.2 µg |
| Vitamin C | 3.4 mg | 15.6 mg |
| Vitamin A (RAE) | 2.3 µg | 10.4 µg |
| Vitamin E | 1.04 mg | 4.80 mg |
| Vitamin K | 2.1 µg | 9.8 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.45 mg | 2.06 mg |
| Vitamin B6 | 0.12 mg | 0.53 mg |
| Folate (DFE) | 79.0 µg | 364.6 µg |
| Choline | 18.0 mg | 83.2 mg |
