Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, parboiled and drained | 220 g | Sweet · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 280 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
- For Weeknight Tofu Broccoli Brown Rice, 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.
- Bring the parboiled rice back to a simmer with coriander. Maintain medium-low heat for 13–15 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Steam tofu and broccoli over it under a snug lid. Maintain a steady steam for 4–6 minutes and check until the center of a test cube is hot with no cool core.
- Fold in olive oil and salt once the stems yield. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- For Weeknight Tofu Broccoli Brown Rice, 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 Tofu Broccoli Brown Rice 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 Tofu Broccoli Brown Rice 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 Tofu Broccoli Brown Rice
| Nutrient | Per 100g | Per Serving (1 serving (406g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 355 kcal |
| Protein | 4.2 g | 17.1 g |
| Total Carbohydrates | 12.1 g | 49.1 g |
| Dietary Fiber | 1.4 g | 5.9 g |
| Total Sugars | 0.4 g | 1.6 g |
| Total Fat | 2.9 g | 11.7 g |
| Calcium | 118.6 mg | 482.0 mg |
| Iron | 0.78 mg | 3.15 mg |
| Magnesium | 30.0 mg | 121.8 mg |
| Phosphorus | 84.2 mg | 342.1 mg |
| Potassium | 129 mg | 526 mg |
| Sodium | 106 mg | 431 mg |
| Zinc | 0.62 mg | 2.53 mg |
| Copper | 0.12 mg | 0.47 mg |
| Manganese | 0.61 mg | 2.48 mg |
| Selenium | 5.5 µg | 22.4 µg |
| Vitamin C | 15.5 mg | 62.9 mg |
| Vitamin A (RAE) | 5.3 µg | 21.7 µg |
| Vitamin E | 0.70 mg | 2.83 mg |
| Vitamin K | 18.2 µg | 73.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 1.06 mg | 4.29 mg |
| Vitamin B6 | 0.11 mg | 0.44 mg |
| Folate (DFE) | 18.4 µg | 74.9 µg |
| Choline | 6.1 mg | 24.9 mg |
