Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Tomatoes, finely chopped | 260 g | Sour, Sweet · Heating |
 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
- For Weeknight Tomato Mung Quinoa, 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.
- Soften tomato and fennel in olive oil. Take 7–9 minutes over moderate heat, using the stated texture and aroma as the final guide.
- Stir in mung, quinoa, and water and cover. Keep the pot covered over medium-low heat for 3–5 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Finish when the quinoa opens and season the pot. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Tomato Mung Quinoa 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 Tomato Mung 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 Tomato Mung Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (376g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 383 kcal |
| Protein | 4.7 g | 17.7 g |
| Total Carbohydrates | 16.4 g | 61.8 g |
| Dietary Fiber | 3.0 g | 11.4 g |
| Total Sugars | 1.2 g | 4.3 g |
| Total Fat | 2.1 g | 7.9 g |
| Calcium | 27.3 mg | 102.6 mg |
| Iron | 1.46 mg | 5.48 mg |
| Magnesium | 51.1 mg | 192.2 mg |
| Phosphorus | 108.3 mg | 407.2 mg |
| Potassium | 257 mg | 965 mg |
| Sodium | 109 mg | 409 mg |
| Zinc | 0.76 mg | 2.87 mg |
| Copper | 0.20 mg | 0.76 mg |
| Manganese | 0.43 mg | 1.62 mg |
| Selenium | 2.1 µg | 7.7 µg |
| Vitamin C | 2.9 mg | 11.0 mg |
| Vitamin A (RAE) | 8.1 µg | 30.3 µg |
| Vitamin E | 1.37 mg | 5.15 mg |
| Vitamin K | 3.1 µg | 11.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.57 mg | 2.14 mg |
| Vitamin B6 | 0.12 mg | 0.47 mg |
| Folate (DFE) | 94.8 µg | 356.4 µg |
| Choline | 21.4 mg | 80.4 mg |
