Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 290 g | Sweet, Astringent · Cooling |
 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 Zucchini 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.
- Bring the mung to a head start in the covered pot. Work over moderate heat for 8–10 minutes; continue once a grain pressed between two fingers has no chalky center.
- Add quinoa, zucchini, fennel, and enough hot water. Keep the pan over medium-low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Finish when the grains open, then season with olive oil. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- For Weeknight Zucchini Mung Quinoa, 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 Zucchini Mung 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 Zucchini 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 Zucchini Mung Quinoa
| Nutrient | Per 100g | Per Serving (1 serving (381g)) |
|---|---|---|
| Energy (Calories) | 98 kcal | 374 kcal |
| Protein | 4.6 g | 17.4 g |
| Total Carbohydrates | 15.7 g | 59.9 g |
| Dietary Fiber | 2.9 g | 10.9 g |
| Total Sugars | 1.1 g | 4.3 g |
| Total Fat | 2.1 g | 8.0 g |
| Calcium | 27.4 mg | 104.4 mg |
| Iron | 1.42 mg | 5.41 mg |
| Magnesium | 50.7 mg | 193.3 mg |
| Phosphorus | 107.6 mg | 410.0 mg |
| Potassium | 254 mg | 969 mg |
| Sodium | 108 mg | 411 mg |
| Zinc | 0.77 mg | 2.92 mg |
| Copper | 0.19 mg | 0.73 mg |
| Manganese | 0.43 mg | 1.65 mg |
| Selenium | 2.0 µg | 7.7 µg |
| Vitamin C | 3.9 mg | 15.0 mg |
| Vitamin A (RAE) | 2.6 µg | 10.1 µg |
| Vitamin E | 1.26 mg | 4.79 mg |
| Vitamin K | 2.5 µg | 9.5 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.53 mg | 2.03 mg |
| Vitamin B6 | 0.14 mg | 0.52 mg |
| Folate (DFE) | 91.4 µg | 348.4 µg |
| Choline | 21.1 mg | 80.5 mg |
