Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ash gourd, diced | 620 g | Sweet · Cooling |
 Fennel seeds | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced ash gourd into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds, then add turmeric.
- Add the vegetables and fennel seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Ash Gourd Fennel Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Ash Gourd Fennel Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (183g)) |
|---|---|---|
| Energy (Calories) | 38 kcal | 69 kcal |
| Protein | 0.6 g | 1.1 g |
| Total Carbohydrates | 3.3 g | 6.1 g |
| Dietary Fiber | 2.8 g | 5.2 g |
| Total Sugars | 0.02 g | 0.04 g |
| Total Fat | 2.8 g | 5.2 g |
| Calcium | 30.3 mg | 55.6 mg |
| Iron | 0.98 mg | 1.79 mg |
| Magnesium | 13.8 mg | 25.2 mg |
| Phosphorus | 23.0 mg | 42.2 mg |
| Potassium | 32 mg | 59 mg |
| Sodium | 307 mg | 563 mg |
| Zinc | 0.58 mg | 1.06 mg |
| Copper | 0.04 mg | 0.07 mg |
| Manganese | 0.17 mg | 0.30 mg |
| Selenium | 0.2 µg | 0.4 µg |
| Vitamin C | 11.2 mg | 20.5 mg |
| Vitamin A (RAE) | 21.0 µg | 38.5 µg |
| Vitamin E | 0.10 mg | 0.19 mg |
| Vitamin K | 0.3 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.41 mg | 0.75 mg |
| Vitamin B6 | 0.04 mg | 0.07 mg |
| Folate (DFE) | 4.3 µg | 7.9 µg |
| Choline | 0.8 mg | 1.5 mg |
