Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 280 g | 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
- Bring 850 ml (about 3 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Weeknight Tofu Pumpkin Quinoa never loses its simmer.
- Sauté the pumpkin with coriander until its edges soften. Continue over gentle medium heat for 11–13 minutes, stopping when a thin knife slides through the largest piece without resistance.
- Add quinoa and water, then place tofu over the surface. Keep the pan over low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cover until cooked and fold the cubes through gently. Keep the pot covered over steady low heat for 16–18 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- For Weeknight Tofu Pumpkin Quinoa, 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 Pumpkin Quinoa 5 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 Pumpkin 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 Tofu Pumpkin Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 341 kcal |
| Protein | 4.7 g | 19.1 g |
| Total Carbohydrates | 10.1 g | 40.8 g |
| Dietary Fiber | 1.5 g | 6.1 g |
| Total Sugars | 0.5 g | 1.9 g |
| Total Fat | 3.2 g | 13.0 g |
| Calcium | 119.7 mg | 483.5 mg |
| Iron | 1.21 mg | 4.89 mg |
| Magnesium | 38.4 mg | 155.2 mg |
| Phosphorus | 97.9 mg | 395.6 mg |
| Potassium | 173 mg | 701 mg |
| Sodium | 101 mg | 409 mg |
| Zinc | 0.72 mg | 2.92 mg |
| Copper | 0.17 mg | 0.67 mg |
| Manganese | 0.48 mg | 1.92 mg |
| Selenium | 3.9 µg | 15.9 µg |
| Vitamin C | 1.7 mg | 6.7 mg |
| Vitamin A (RAE) | 73.9 µg | 298.7 µg |
| Vitamin E | 1.30 mg | 5.25 mg |
| Vitamin K | 0.9 µg | 3.8 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.49 mg |
| Vitamin B6 | 0.09 mg | 0.36 mg |
| Folate (DFE) | 31.2 µg | 125.9 µg |
| Choline | 10.5 mg | 42.6 mg |
