Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 205 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Cauliflower, separated into small florets | 320 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Vasanta Quinoa Cauliflower Mung never loses its simmer.
- Simmer the split mung until halfway soft and stir in the quinoa. Maintain medium-low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the cauliflower and coriander once the grains begin to open. Keep the pan at gentle medium heat for 5–7 minutes, stopping when a knife tip enters the thickest stem with only slight resistance.
- For Vasanta Quinoa Cauliflower Mung, 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 a modest amount of ghee and keep the florets intact. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vasanta Quinoa Cauliflower Mung 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)
Vasanta Quinoa Cauliflower Mung is composed for vasanta with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Vasanta Quinoa Cauliflower Mung
| Nutrient | Per 100g | Per Serving (1 serving (453g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 382 kcal |
| Protein | 4.2 g | 18.8 g |
| Total Carbohydrates | 14.0 g | 63.5 g |
| Dietary Fiber | 2.8 g | 12.5 g |
| Total Sugars | 0.9 g | 4.3 g |
| Total Fat | 1.6 g | 7.1 g |
| Calcium | 25.5 mg | 115.4 mg |
| Iron | 1.26 mg | 5.71 mg |
| Magnesium | 43.8 mg | 198.6 mg |
| Phosphorus | 94.3 mg | 427.0 mg |
| Potassium | 234 mg | 1061 mg |
| Sodium | 95 mg | 432 mg |
| Zinc | 0.66 mg | 3.01 mg |
| Copper | 0.17 mg | 0.76 mg |
| Manganese | 0.36 mg | 1.62 mg |
| Selenium | 1.9 µg | 8.6 µg |
| Vitamin C | 9.0 mg | 40.9 mg |
| Vitamin A (RAE) | 6.2 µg | 28.2 µg |
| Vitamin E | 0.95 mg | 4.32 mg |
| Vitamin K | 3.7 µg | 16.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.47 mg | 2.15 mg |
| Vitamin B6 | 0.12 mg | 0.55 mg |
| Folate (DFE) | 87.8 µg | 397.7 µg |
| Choline | 24.8 mg | 112.5 mg |
