Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 205 g | Sweet, Astringent · Heating |
 Red lentils, rinsed until clear | 175 g | Sweet, Astringent · Cooling |
 Kale leaves, stemmed and chopped | 310 g | Bitter, Astringent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, for finishing | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Vasanta Quinoa Kale Masoor Bowl, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the red lentils until half tender before adding the rinsed quinoa. Maintain steady low heat for 12–14 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the chopped kale and coriander as the grains open. Mix for 2 minutes with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- For Vasanta Quinoa Kale Masoor 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 green bowl and add a measured thread of olive oil off the heat. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vasanta Quinoa Kale Masoor 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)
Vasanta Quinoa Kale Masoor Bowl 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 Kale Masoor Bowl
| Nutrient | Per 100g | Per Serving (1 serving (453g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 408 kcal |
| Protein | 4.4 g | 20.1 g |
| Total Carbohydrates | 14.3 g | 64.7 g |
| Dietary Fiber | 2.7 g | 12.1 g |
| Total Sugars | 0.2 g | 0.8 g |
| Total Fat | 2.0 g | 9.0 g |
| Calcium | 57.6 mg | 261.1 mg |
| Iron | 1.56 mg | 7.08 mg |
| Magnesium | 35.3 mg | 160.1 mg |
| Phosphorus | 90.8 mg | 411.6 mg |
| Potassium | 192 mg | 870 mg |
| Sodium | 98 mg | 446 mg |
| Zinc | 0.79 mg | 3.56 mg |
| Copper | 0.21 mg | 0.96 mg |
| Manganese | 0.56 mg | 2.53 mg |
| Selenium | 1.2 µg | 5.4 µg |
| Vitamin C | 16.2 mg | 73.4 mg |
| Vitamin A (RAE) | 41.6 µg | 188.6 µg |
| Vitamin E | 1.09 mg | 4.96 mg |
| Vitamin K | 67.2 µg | 304.6 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.48 mg |
| Niacin (Vitamin B3) | 0.52 mg | 2.38 mg |
| Vitamin B6 | 0.12 mg | 0.54 mg |
| Folate (DFE) | 51.1 µg | 231.6 µg |
| Choline | 8.0 mg | 36.4 mg |
