Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 220 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Butternut squash, peeled and cubed | 300 g | Sweet · Cooling |
 Ghee, for the pot | 24 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1050 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Vata Quinoa Squash Complete Bowl never loses its simmer.
- Simmer the split mung until half tender, then add the rinsed quinoa and squash cubes. Maintain gentle medium heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Crush the fennel into the pot, cover, and cook until the quinoa opens and the squash softens. Maintain low heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Vata Quinoa Squash Complete 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.
- Fold in the ghee, season the moist bowl, and add hot water if the grains look at all dry. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Quinoa Squash Complete 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)
Vata Quinoa Squash Complete Bowl is composed as a warm, moist, complete meal for calming vata Vata: serve immediately while soft and warm, with the stated ghee. Pitta: keep the warming aromatics gentle and favor fennel if needed. Kapha: use a smaller bowl and reduce the added fat.
USDA Nutrition Facts for Vata Quinoa Squash Complete Bowl
| Nutrient | Per 100g | Per Serving (1 serving (438g)) |
|---|---|---|
| Energy (Calories) | 96 kcal | 422 kcal |
| Protein | 4.0 g | 17.6 g |
| Total Carbohydrates | 15.5 g | 68.1 g |
| Dietary Fiber | 2.7 g | 11.9 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 2.3 g | 10.0 g |
| Calcium | 30.1 mg | 131.7 mg |
| Iron | 1.31 mg | 5.76 mg |
| Magnesium | 48.2 mg | 211.2 mg |
| Phosphorus | 95.6 mg | 418.8 mg |
| Potassium | 242 mg | 1058 mg |
| Sodium | 94 mg | 410 mg |
| Zinc | 0.66 mg | 2.89 mg |
| Copper | 0.18 mg | 0.77 mg |
| Manganese | 0.39 mg | 1.72 mg |
| Selenium | 1.9 µg | 8.1 µg |
| Vitamin C | 4.1 mg | 17.8 mg |
| Vitamin A (RAE) | 103.3 µg | 452.3 µg |
| Vitamin E | 1.26 mg | 5.52 mg |
| Vitamin K | 1.2 µg | 5.3 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.51 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.60 mg | 2.64 mg |
| Vitamin B6 | 0.12 mg | 0.53 mg |
| Folate (DFE) | 81.2 µg | 355.8 µg |
| Choline | 17.5 mg | 76.7 mg |
