Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 290 g | Sweet, Bitter, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for the pot | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Weeknight Asparagus Mung Quinoa, heat 850 ml (about 3 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Give the mung a brief simmer before adding quinoa. Maintain medium-low heat for 13–15 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Scatter asparagus and fennel across the bubbling grains. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Cover until tender, then finish with olive oil and salt. Keep the pot covered over low heat for 17–19 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- For Weeknight Asparagus Mung Quinoa, at minute 18, scrape the base with a flat spoon and rotate the pot; add 30 ml hot water only if the grains begin to catch.
- Rest Weeknight Asparagus Mung Quinoa 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)
Weeknight Asparagus Mung Quinoa is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Asparagus Mung Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (381g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 377 kcal |
| Protein | 4.8 g | 18.1 g |
| Total Carbohydrates | 15.9 g | 60.5 g |
| Dietary Fiber | 3.1 g | 11.7 g |
| Total Sugars | 1.0 g | 3.8 g |
| Total Fat | 2.1 g | 7.9 g |
| Calcium | 28.9 mg | 110.2 mg |
| Iron | 1.76 mg | 6.69 mg |
| Magnesium | 50.0 mg | 190.4 mg |
| Phosphorus | 110.3 mg | 420.1 mg |
| Potassium | 243 mg | 926 mg |
| Sodium | 107 mg | 407 mg |
| Zinc | 0.81 mg | 3.08 mg |
| Copper | 0.22 mg | 0.83 mg |
| Manganese | 0.43 mg | 1.64 mg |
| Selenium | 2.4 µg | 9.2 µg |
| Vitamin C | 1.6 mg | 6.1 mg |
| Vitamin A (RAE) | 8.0 µg | 30.4 µg |
| Vitamin E | 1.47 mg | 5.58 mg |
| Vitamin K | 9.6 µg | 36.5 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.36 mg |
| Niacin (Vitamin B3) | 0.63 mg | 2.41 mg |
| Vitamin B6 | 0.12 mg | 0.47 mg |
| Folate (DFE) | 96.8 µg | 368.7 µg |
| Choline | 22.4 mg | 85.2 mg |
