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 |
 Tomatoes, finely chopped | 260 g | Sour, Sweet · Heating |
 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
- Set aside 850 ml (about 3 1/2 cups) freshly boiled water for Weeknight Tomato Tofu Rice, reserving about 60 ml to correct the final consistency.
- Cook chopped tomato and coriander until pulpy. Maintain low heat for 17–19 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add rice and water and set tofu over the surface. Keep the pan over steady low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cover until tender, fold gently, and season. Keep the pot covered over moderate 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 Tomato Tofu Rice, at minute 14, 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 Tomato Tofu 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 Tomato Tofu 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 Tomato Tofu Rice
| Nutrient | Per 100g | Per Serving (1 serving (400g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 338 kcal |
| Protein | 3.8 g | 15.4 g |
| Total Carbohydrates | 12.0 g | 48.1 g |
| Dietary Fiber | 0.9 g | 3.5 g |
| Total Sugars | 0.4 g | 1.8 g |
| Total Fat | 2.5 g | 10.2 g |
| Calcium | 116.4 mg | 465.7 mg |
| Iron | 1.11 mg | 4.43 mg |
| Magnesium | 16.0 mg | 63.9 mg |
| Phosphorus | 50.5 mg | 202.3 mg |
| Potassium | 96 mg | 383 mg |
| Sodium | 103 mg | 411 mg |
| Zinc | 0.44 mg | 1.77 mg |
| Copper | 0.11 mg | 0.43 mg |
| Manganese | 0.36 mg | 1.43 mg |
| Selenium | 4.8 µg | 19.4 µg |
| Vitamin C | 2.3 mg | 9.3 mg |
| Vitamin A (RAE) | 6.8 µg | 27.3 µg |
| Vitamin E | 0.28 mg | 1.11 mg |
| Vitamin K | 1.9 µg | 7.6 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.73 mg | 2.91 mg |
| Vitamin B6 | 0.05 mg | 0.20 mg |
| Folate (DFE) | 58.9 µg | 235.9 µg |
| Choline | 1.9 mg | 7.5 mg |
