Quinoa–Vegetable Pilaf

Name: Quinoa–Vegetable Pilaf
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 3 servings
Cuisine: global
Ingredients: 3/4 cup quinoa, rinsed; 1 cup zucchini, diced; 1/2 cup carrot, diced; 1 tsp each coriander and cumin, ground; 2 tsp olive or sunflower oil; 1.5 cups water

Fluffy quinoa with zucchini, carrot, and gentle spices — a light, protein-rich lunch that works for Pitta and Kapha.

Lunch · 30 min (10 prep, 20 cook) · serves 3 · global · best in spring, summer

neutral for Vatareduces Pittareduces Kapha

Tastes: sweet, astringent, pungent. Qualities: light, warm, dry. vegan · gluten-free

Ingredients

3/4 cup quinoa, rinsed
1 cup zucchini, diced
1/2 cup carrot, diced
1 tsp each coriander and cumin, ground
2 tsp olive or sunflower oil
1.5 cups water

Method

Sauté the vegetables in oil with the spices for 3 minutes.
Add quinoa and water; simmer covered 15 minutes.
Rest 5 minutes, fluff, and finish with herbs and lemon.

Agni note. Quinoa is lighter than rice and drier — Vata enjoys it best with extra oil and a moist vegetable base.

Classical references: Charaka Samhita — Sutrasthana 27 — Annapanavidhi (ingredient properties) · Charaka Samhita — Sutrasthana 26 — Viruddha ahara (combining rules) · Lad Textbook Of Ayurveda — Modern kitchen adaptation

Source: AyurVeda Companion editorial. pending provider validation

Educational Ayurvedic cooking guidance, not medical advice. If you are managing a diagnosed condition, are pregnant, or take medication that interacts with food, check with your clinician first.