Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 215 g | Sweet · Cooling |
 Firm tofu, drained and cut into cubes | 250 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 280 g | Sweet, Astringent · Cooling |
 Fresh ginger, finely grated | 7 g | Pungent · Heating |
 Sesame 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
- Set aside 850 ml (about 3 1/2 cups) freshly boiled water for Weeknight Tofu Zucchini Rice, reserving about 60 ml to correct the final consistency.
- Soften zucchini and ginger in sesame oil. Allow 5–7 minutes at low heat, checking whether a grain pressed between two fingers has no chalky center.
- Add rice and hot water and cover the pot. Keep the pot covered over steady low heat for 17–19 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Nestle in tofu near the end, steam, 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 Tofu Zucchini Rice 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 Tofu Zucchini 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 Zucchini Rice
| Nutrient | Per 100g | Per Serving (1 serving (405g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 335 kcal |
| Protein | 3.8 g | 15.5 g |
| Total Carbohydrates | 11.6 g | 47.2 g |
| Dietary Fiber | 0.7 g | 2.9 g |
| Total Sugars | 0.5 g | 1.8 g |
| Total Fat | 2.5 g | 10.0 g |
| Calcium | 113.4 mg | 460.0 mg |
| Iron | 1.05 mg | 4.25 mg |
| Magnesium | 16.1 mg | 65.2 mg |
| Phosphorus | 51.2 mg | 207.8 mg |
| Potassium | 99 mg | 400 mg |
| Sodium | 102 mg | 413 mg |
| Zinc | 0.45 mg | 1.82 mg |
| Copper | 0.10 mg | 0.42 mg |
| Manganese | 0.36 mg | 1.45 mg |
| Selenium | 4.7 µg | 19.1 µg |
| Vitamin C | 3.1 mg | 12.7 mg |
| Vitamin A (RAE) | 1.7 µg | 7.0 µg |
| Vitamin E | 0.05 mg | 0.20 mg |
| Vitamin K | 0.9 µg | 3.6 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.70 mg | 2.82 mg |
| Vitamin B6 | 0.06 mg | 0.26 mg |
| Folate (DFE) | 60.0 µg | 243.1 µg |
| Choline | 2.5 mg | 10.3 mg |
