Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Red lentils, rinsed until clear | 165 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 300 g | Bitter, Astringent, Sweet · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · 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 Broccoli Masoor Quinoa never loses its simmer.
- Simmer quinoa and red lentils until their centers soften. Maintain steady low heat for 17–19 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Set the broccoli over the grains and cover for steaming. Keep the pot covered over moderate heat for 5–7 minutes; check once at the midpoint and continue until a knife tip enters the thickest stem with only slight resistance.
- Fold in coriander, olive oil, and salt at the end. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- For Weeknight Broccoli Masoor 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 Broccoli Masoor Quinoa 3 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 Broccoli Masoor 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 Broccoli Masoor Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (387g)) |
|---|---|---|
| Energy (Calories) | 105 kcal | 406 kcal |
| Protein | 5.0 g | 19.6 g |
| Total Carbohydrates | 16.9 g | 65.5 g |
| Dietary Fiber | 2.8 g | 10.7 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 2.2 g | 8.6 g |
| Calcium | 25.0 mg | 97.0 mg |
| Iron | 1.62 mg | 6.27 mg |
| Magnesium | 38.8 mg | 150.6 mg |
| Phosphorus | 107.5 mg | 416.8 mg |
| Potassium | 213 mg | 827 mg |
| Sodium | 110 mg | 427 mg |
| Zinc | 0.91 mg | 3.51 mg |
| Copper | 0.24 mg | 0.92 mg |
| Manganese | 0.51 mg | 1.96 mg |
| Selenium | 1.7 µg | 6.7 µg |
| Vitamin C | 17.5 mg | 67.9 mg |
| Vitamin A (RAE) | 6.5 µg | 25.0 µg |
| Vitamin E | 1.36 mg | 5.26 mg |
| Vitamin K | 20.4 µg | 79.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.50 mg | 1.93 mg |
| Vitamin B6 | 0.14 mg | 0.55 mg |
| Folate (DFE) | 58.8 µg | 228.0 µg |
| Choline | 13.1 mg | 50.9 mg |
