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 |
 Chayote, peeled and finely diced | 290 g | Sweet, Astringent · 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
- For Weeknight Chayote Masoor 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 the chayote briefly in olive oil and coriander. Keep this stage to 7–9 minutes over steady low heat and stop when a thin knife slides through the largest piece without resistance.
- Pour in quinoa, red lentils, and hot water together. Take 6–8 minutes over moderate heat, using the stated texture and aroma as the final guide.
- Simmer under a lid, then season the tender one-pot. Keep the pot covered over medium-low heat for 17–19 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- 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 Chayote Masoor Quinoa 7 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 Chayote 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 Chayote Masoor Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (385g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 394 kcal |
| Protein | 4.7 g | 18.1 g |
| Total Carbohydrates | 16.6 g | 63.8 g |
| Dietary Fiber | 2.6 g | 10.0 g |
| Total Sugars | 0.3 g | 1.2 g |
| Total Fat | 2.2 g | 8.4 g |
| Calcium | 19.2 mg | 74.1 mg |
| Iron | 1.55 mg | 5.97 mg |
| Magnesium | 37.3 mg | 143.5 mg |
| Phosphorus | 98.7 mg | 380.4 mg |
| Potassium | 177 mg | 681 mg |
| Sodium | 105 mg | 404 mg |
| Zinc | 0.97 mg | 3.74 mg |
| Copper | 0.25 mg | 0.97 mg |
| Manganese | 0.50 mg | 1.94 mg |
| Selenium | 1.3 µg | 5.0 µg |
| Vitamin C | 1.7 mg | 6.6 mg |
| Vitamin A (RAE) | 0.5 µg | 1.8 µg |
| Vitamin E | 1.19 mg | 4.59 mg |
| Vitamin K | 1.5 µg | 6.0 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.46 mg | 1.79 mg |
| Vitamin B6 | 0.12 mg | 0.48 mg |
| Folate (DFE) | 64.4 µg | 248.2 µg |
| Choline | 11.3 mg | 43.5 mg |
