According to Ayurveda, which is the sister science of yoga meaning science of life, whole grains are an important aspect to one’s diet as they’re a nutrient rich food supplying a good vitamins, minerals, protein and fiber. Varieties of whole grains range from brown rice, wheat berries, buckwheat, amaranth, and quinoa just to name a few, and incorporating these grains into your diet can help to reduce inflammation found in the body. According to Ayurveda, excess inflammation in the body is considered the root cause to many diseases, sicknesses, and even physical aliments affecting us today, such as certain cancers, heart disease, arthritis and even gum diseases.
Among whole grains, quinoa gains a lot of attention due to it’s high complete protein content and it’s generous inclusion of vitamins such as iron, manganese, phosphorus and magnesium. Adopting an ayurvedic diet, one should eat grains combined with vegetables, dairy, nuts and seeds, according to your suitable constitution (If you are not familiar with the doshas and are unsure of your constitution you can take an online test here).
Even though quinoa is suited best for kapha; vata and pitta constitutions can also have this grain with proper food pairing.
For kapha eat with less grains and more vegetables. If you are kapha, you could also eat small amounts of rye, buckwheat, and amaranth in addition to quinoa. Cook these grains to make them drier, bitter (dark leafy greens, or lemon or lime rind) and pungent (think spicy, like ginger) in taste and use lots of vegetables. Repeat: lots of veggies!
For vata, eat with more ghee or olive oil and some seeds (Sunflower, sesame). Adding good fat foods here will help bring balance into your day.
For pitta, eat with less oil and fewer nuts. Also be light on both peppers and hot spices in general as they tend to aggravate your agni, digestion fire.
Ayurveda Veggie Quinoa Bowl
2-½ cup water
2 tablespoons ghee or olive oil
1 tablespoon grated fresh ginger
1/2 cup finely chopped vegetable (zucchini, cauliflower, broccoli)
2-3 carrots finely chopped
½ cup baby spinach
¼ tsp cayenne pepper or black pepper
¼ tsp. Mustard seeds
½ tsp. cumin seeds
2 teaspoon minced fresh basil, mint or cilantro leaves
1/4 cup chopped almonds
2 tsp. sunflower seeds,
2 tsp. sesame seeds
1-tablespoon lime juice
Salt to taste
- Put the quinoa in a saucepan and add the water. Bring to a boil over medium heat, reduce heat to low, cover, and simmer until grains are tender, about 15 minutes.
- Heat ghee or olive oil in a small saucepan over low heat. Add the mustard, cumin seeds, ginger, cayenne pepper and sauté until fragrant, about 1 minute. Add the vegetables and sauté, till cooked. Lastly, stir in the spinach, almonds and seeds.
- When the quinoa is done add the vegetable mixture to it season with salt and stir well. Lastly add lime juice and a sprinkle of basil, cilantro or mint and serve.
Source: Recipe and Photo; Dosha Guru