Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ash gourd, diced | 480 g | Sweet · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Fresh cilantro | 16 g | Astringent, Bitter · Cooling |
 Ghee | 12 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the diced ash gourd and coriander seeds and fresh cilantro into even pieces so they cook at the same pace.
- Warm the ghee; bloom the cumin without browning.
- Add the prepared ingredients and water, bring to a boil, then simmer until everything is fully tender.
- Blend or mash just enough to make a light, unified soup; return it to low heat and add the rock salt.
- Rest covered for two minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Ayurvedic-influenced Indian vegetable soup tradition)
Ash Gourd Coriander Soup is kept lightly seasoned and smoothly cooked. Vata: add ghee and avoid serving it cold. Pitta: use fennel or coriander in place of extra ginger. Kapha: leave some texture and keep the fat modest.
USDA Nutrition Facts for Ash Gourd Coriander Soup
| Nutrient | Per 100g | Per Serving (1 serving (405g)) |
|---|---|---|
| Energy (Calories) | 12 kcal | 49 kcal |
| Protein | 0.2 g | 0.9 g |
| Total Carbohydrates | 1.2 g | 4.8 g |
| Dietary Fiber | 1.0 g | 4.2 g |
| Total Sugars | 0.01 g | 0.05 g |
| Total Fat | 0.9 g | 3.6 g |
| Calcium | 12.3 mg | 49.9 mg |
| Iron | 0.31 mg | 1.26 mg |
| Magnesium | 5.6 mg | 22.7 mg |
| Phosphorus | 8.3 mg | 33.7 mg |
| Potassium | 14 mg | 58 mg |
| Sodium | 132 mg | 535 mg |
| Zinc | 0.22 mg | 0.87 mg |
| Copper | 0.02 mg | 0.08 mg |
| Manganese | 0.03 mg | 0.14 mg |
| Selenium | 0.2 µg | 0.6 µg |
| Vitamin C | 4.2 mg | 17.0 mg |
| Vitamin A (RAE) | 9.7 µg | 39.2 µg |
| Vitamin E | 0.05 mg | 0.21 mg |
| Vitamin K | 3.1 µg | 12.7 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.14 mg | 0.59 mg |
| Vitamin B6 | 0.01 mg | 0.05 mg |
| Folate (DFE) | 2.1 µg | 8.6 µg |
| Choline | 0.3 mg | 1.4 mg |
