Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 215 g | Sweet, Astringent · Heating |
 Green peas, thawed | 180 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 290 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
- Measure 850 ml (about 3 1/2 cups) water for Weeknight Broccoli Pea Quinoa; bring it to a full boil, then keep it covered and hot for the additions below.
- Start quinoa and coriander in the measured water. Take 6–8 minutes over low heat, using the stated texture and aroma as the final guide.
- Layer broccoli and peas over the half-cooked grains. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Steam until green and tender, then add olive oil. Maintain a steady steam for 6–8 minutes and check until a knife tip enters the thickest stem with only slight resistance.
- Rest Weeknight Broccoli Pea 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 Pea 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 Pea Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (390g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 299 kcal |
| Protein | 3.1 g | 12.3 g |
| Total Carbohydrates | 11.9 g | 46.6 g |
| Dietary Fiber | 2.3 g | 8.8 g |
| Total Sugars | 1.0 g | 3.8 g |
| Total Fat | 2.0 g | 8.0 g |
| Calcium | 22.5 mg | 87.9 mg |
| Iron | 1.00 mg | 3.92 mg |
| Magnesium | 36.7 mg | 143.0 mg |
| Phosphorus | 89.2 mg | 348.2 mg |
| Potassium | 169 mg | 661 mg |
| Sodium | 109 mg | 426 mg |
| Zinc | 0.67 mg | 2.61 mg |
| Copper | 0.12 mg | 0.47 mg |
| Manganese | 0.37 mg | 1.46 mg |
| Selenium | 1.9 µg | 7.6 µg |
| Vitamin C | 21.3 mg | 83.0 mg |
| Vitamin A (RAE) | 10.3 µg | 40.1 µg |
| Vitamin E | 1.49 mg | 5.82 mg |
| Vitamin K | 22.5 µg | 87.8 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.58 mg | 2.25 mg |
| Vitamin B6 | 0.12 mg | 0.46 mg |
| Folate (DFE) | 44.5 µg | 173.8 µg |
| Choline | 16.4 mg | 64.1 mg |
