Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, cut into half-moons | 440 g | Sweet, Astringent · Cooling |
 Firm tofu, cubed | 220 g | Sweet, Astringent · Cooling |
 Peanuts, toasted | 70 g | Sweet, Astringent · Heating |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the zucchini cut into half-moons and cubed firm tofu into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the toasted peanuts; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Zucchini Peanut Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Zucchini Peanut Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (210g)) |
|---|---|---|
| Energy (Calories) | 114 kcal | 239 kcal |
| Protein | 7.3 g | 15.4 g |
| Total Carbohydrates | 3.9 g | 8.1 g |
| Dietary Fiber | 1.9 g | 3.9 g |
| Total Sugars | 1.7 g | 3.6 g |
| Total Fat | 8.7 g | 18.3 g |
| Calcium | 195.5 mg | 410.5 mg |
| Iron | 1.28 mg | 2.69 mg |
| Magnesium | 39.1 mg | 82.2 mg |
| Phosphorus | 101.3 mg | 212.8 mg |
| Potassium | 262 mg | 549 mg |
| Sodium | 194 mg | 408 mg |
| Zinc | 0.86 mg | 1.80 mg |
| Copper | 0.23 mg | 0.47 mg |
| Manganese | 0.57 mg | 1.19 mg |
| Selenium | 5.3 µg | 11.1 µg |
| Vitamin C | 9.5 mg | 19.9 mg |
| Vitamin A (RAE) | 5.2 µg | 11.0 µg |
| Vitamin E | 0.79 mg | 1.66 mg |
| Vitamin K | 2.5 µg | 5.3 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.18 mg |
| Niacin (Vitamin B3) | 1.35 mg | 2.83 mg |
| Vitamin B6 | 0.14 mg | 0.29 mg |
| Folate (DFE) | 40.3 µg | 84.6 µg |
| Choline | 9.6 mg | 20.2 mg |
