Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Paneer, cut into small cubes | 240 g | Sweet · Cooling |
 Spinach leaves, washed and chopped | 290 g | Astringent, Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 850 ml (about 3 1/2 cups) hot water before starting Weeknight Paneer Spinach Quinoa; keep one small ladle in reserve in case the base tightens early.
- Cook quinoa with crushed fennel until its rings open. Maintain moderate heat for 17–19 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Layer spinach and paneer over the grains and cover. Keep the pot covered over medium-low heat for 5–7 minutes; check once at the midpoint and continue until the leaves wilt but still retain their color.
- Fold the wilted greens through carefully and season. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Paneer Spinach 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 Paneer Spinach 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 Paneer Spinach Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 107 kcal | 432 kcal |
| Protein | 4.7 g | 19.2 g |
| Total Carbohydrates | 12.5 g | 50.3 g |
| Dietary Fiber | 1.4 g | 5.7 g |
| Total Sugars | 3.5 g | 14.3 g |
| Total Fat | 4.3 g | 17.4 g |
| Calcium | 117.2 mg | 473.4 mg |
| Iron | 1.13 mg | 4.55 mg |
| Magnesium | 49.9 mg | 201.5 mg |
| Phosphorus | 142.2 mg | 574.5 mg |
| Potassium | 286 mg | 1154 mg |
| Sodium | 141 mg | 568 mg |
| Zinc | 0.82 mg | 3.29 mg |
| Copper | 0.11 mg | 0.44 mg |
| Manganese | 0.44 mg | 1.78 mg |
| Selenium | 2.7 µg | 10.8 µg |
| Vitamin C | 5.1 mg | 20.6 mg |
| Vitamin A (RAE) | 116.7 µg | 471.4 µg |
| Vitamin E | 1.43 mg | 5.77 mg |
| Vitamin K | 87.1 µg | 352.0 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.71 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.69 mg |
| Vitamin B6 | 0.14 mg | 0.58 mg |
| Folate (DFE) | 58.7 µg | 237.2 µg |
| Choline | 25.7 mg | 103.6 mg |
