Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, soaked and drained | 215 g | Sweet · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 270 g | Sweet, Pungent · 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
- Measure 850 ml (about 3 1/2 cups) water for Weeknight Fennel Tofu Millet; bring it to a full boil, then keep it covered and hot for the additions below.
- For Weeknight Fennel Tofu Millet, cover the proso millet with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Soften fennel bulb and seeds in olive oil. Work over medium-low heat for 6–8 minutes; continue once a grain pressed between two fingers has no chalky center.
- Add millet and water and cover until nearly cooked. Keep the pot covered over gentle medium heat for 12–14 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Fold in tofu for the final steaming and season. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Fennel Tofu Millet 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 Fennel Tofu Millet 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 Fennel Tofu Millet
| Nutrient | Per 100g | Per Serving (1 serving (402g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 353 kcal |
| Protein | 4.4 g | 17.7 g |
| Total Carbohydrates | 11.5 g | 46.3 g |
| Dietary Fiber | 2.1 g | 8.5 g |
| Total Sugars | 0.7 g | 2.7 g |
| Total Fat | 3.0 g | 12.0 g |
| Calcium | 120.0 mg | 482.9 mg |
| Iron | 0.99 mg | 3.98 mg |
| Magnesium | 28.6 mg | 115.0 mg |
| Phosphorus | 77.2 mg | 310.6 mg |
| Potassium | 137 mg | 549 mg |
| Sodium | 110 mg | 444 mg |
| Zinc | 0.52 mg | 2.08 mg |
| Copper | 0.18 mg | 0.72 mg |
| Manganese | 0.45 mg | 1.81 mg |
| Selenium | 3.2 µg | 12.8 µg |
| Vitamin C | 2.1 mg | 8.4 mg |
| Vitamin A (RAE) | 8.1 µg | 32.5 µg |
| Vitamin E | 0.26 mg | 1.03 mg |
| Vitamin K | 11.3 µg | 45.3 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.81 mg | 3.27 mg |
| Vitamin B6 | 0.07 mg | 0.30 mg |
| Folate (DFE) | 20.4 µg | 82.0 µg |
| Choline | 2.2 mg | 8.9 mg |
