Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 215 g | Sweet, Astringent · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 280 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
- Bring 850 ml (about 3 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Weeknight Asparagus Tofu Quinoa never loses its simmer.
- Bring quinoa and fennel to a covered simmer. Maintain low heat for 13–15 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Set asparagus and tofu over the opening grains. Keep this stage to 6–8 minutes over steady low heat and stop when a knife tip enters the thickest stem with only slight resistance.
- Steam until tender and finish with olive oil and salt. Maintain a steady steam for 5–7 minutes and check until a knife tip enters the thickest stem with only slight resistance.
- Rest Weeknight Asparagus Tofu 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 Tofu 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 Tofu Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 341 kcal |
| Protein | 5.0 g | 20.1 g |
| Total Carbohydrates | 9.7 g | 39.5 g |
| Dietary Fiber | 1.7 g | 7.1 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 3.2 g | 12.9 g |
| Calcium | 120.5 mg | 487.6 mg |
| Iron | 1.44 mg | 5.83 mg |
| Magnesium | 39.0 mg | 157.9 mg |
| Phosphorus | 100.2 mg | 405.7 mg |
| Potassium | 151 mg | 609 mg |
| Sodium | 101 mg | 410 mg |
| Zinc | 0.76 mg | 3.08 mg |
| Copper | 0.18 mg | 0.72 mg |
| Manganese | 0.50 mg | 2.01 mg |
| Selenium | 4.2 µg | 17.1 µg |
| Vitamin C | 1.1 mg | 4.3 mg |
| Vitamin A (RAE) | 6.7 µg | 27.2 µg |
| Vitamin E | 1.35 mg | 5.45 mg |
| Vitamin K | 7.9 µg | 32.1 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.34 mg |
| Niacin (Vitamin B3) | 0.44 mg | 1.80 mg |
| Vitamin B6 | 0.10 mg | 0.39 mg |
| Folate (DFE) | 37.9 µg | 153.4 µg |
| Choline | 12.1 mg | 48.9 mg |
