Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 210 g | Sweet · Cooling |
 Butternut squash, peeled and cubed | 320 g | Sweet · Cooling |
 Firm tofu, drained and cut into cubes | 240 g | Sweet, Astringent · Cooling |
 Sesame oil, for the pan | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, finely grated | 7 g | Pungent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 680 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 680 ml (about 2 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Soften the squash cubes in sesame oil with grated ginger until their edges begin to round. Work over steady low heat for 10–12 minutes; continue once a thin knife slides through the largest piece without resistance.
- Add the rice and hot water, cover, and cook until the grains are tender and the squash is creamy. Maintain moderate heat for 19–21 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- For Vata Squash Tofu Rice 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 tofu cubes for the final steaming, season the complete bowl, and keep it moist. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Squash Tofu Rice Bowl 4 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 Squash Tofu Rice 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 Squash Tofu Rice Bowl
| Nutrient | Per 100g | Per Serving (1 serving (370g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 360 kcal |
| Protein | 4.0 g | 14.9 g |
| Total Carbohydrates | 14.4 g | 53.3 g |
| Dietary Fiber | 1.0 g | 3.7 g |
| Total Sugars | 0.5 g | 1.9 g |
| Total Fat | 2.9 g | 10.7 g |
| Calcium | 126.5 mg | 468.5 mg |
| Iron | 1.20 mg | 4.43 mg |
| Magnesium | 21.0 mg | 77.6 mg |
| Phosphorus | 54.4 mg | 201.4 mg |
| Potassium | 133 mg | 492 mg |
| Sodium | 110 mg | 409 mg |
| Zinc | 0.45 mg | 1.66 mg |
| Copper | 0.11 mg | 0.42 mg |
| Manganese | 0.39 mg | 1.45 mg |
| Selenium | 5.1 µg | 18.8 µg |
| Vitamin C | 4.6 mg | 17.0 mg |
| Vitamin A (RAE) | 114.9 µg | 425.6 µg |
| Vitamin E | 0.35 mg | 1.28 mg |
| Vitamin K | 0.4 µg | 1.6 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.92 mg | 3.40 mg |
| Vitamin B6 | 0.07 mg | 0.27 mg |
| Folate (DFE) | 65.5 µg | 242.4 µg |
| Choline | 1.0 mg | 3.6 mg |
