Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 215 g | Sweet, Astringent · Heating |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Carrots, peeled and finely diced | 270 g | Sweet, Bitter · Heating |
 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 Carrot Pea 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.
- Soften carrot and fennel briefly in the pot. Allow 6–8 minutes at moderate heat, checking whether a thin knife slides through the largest piece without resistance.
- Add quinoa, peas, and water and cover tightly. Keep the pot covered over medium-low heat for 5–7 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Fluff the opened grains with olive oil and salt. Take 6–8 minutes over gentle medium heat, using the stated texture and aroma as the final guide.
- Rest Weeknight Carrot 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 Carrot 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 Carrot Pea Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (387g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 303 kcal |
| Protein | 2.8 g | 10.9 g |
| Total Carbohydrates | 12.5 g | 48.3 g |
| Dietary Fiber | 2.3 g | 8.8 g |
| Total Sugars | 1.5 g | 5.9 g |
| Total Fat | 2.0 g | 7.8 g |
| Calcium | 20.1 mg | 78.0 mg |
| Iron | 0.92 mg | 3.57 mg |
| Magnesium | 35.0 mg | 135.6 mg |
| Phosphorus | 84.0 mg | 325.4 mg |
| Potassium | 168 mg | 652 mg |
| Sodium | 116 mg | 449 mg |
| Zinc | 0.64 mg | 2.48 mg |
| Copper | 0.12 mg | 0.46 mg |
| Manganese | 0.37 mg | 1.45 mg |
| Selenium | 1.4 µg | 5.5 µg |
| Vitamin C | 6.0 mg | 23.2 mg |
| Vitamin A (RAE) | 150.4 µg | 582.3 µg |
| Vitamin E | 1.44 mg | 5.58 mg |
| Vitamin K | 6.1 µg | 23.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.65 mg | 2.53 mg |
| Vitamin B6 | 0.11 mg | 0.44 mg |
| Folate (DFE) | 36.8 µg | 142.6 µg |
| Choline | 14.8 mg | 57.2 mg |
