Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cabbage, shredded and lightly steamed | 320 g | Sweet, Astringent · Cooling |
 Fennel seeds, toasted and crushed | 6 g | Sweet, Pungent, Bitter · Cooling |
 Fresh mint leaves, finely sliced | 24 g | Pungent, Sweet · Cooling |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Olive oil, measured for blending | 12 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Cabbage Fennel Chutney, measure 18 g (about 1 tablespoon) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Drain the steamed cabbage and cool it to room temperature. Spread the cooked component on a plate for 8–10 minutes, turning it once, until it is at room temperature before blending.
- Pulse it with mint, fennel, oil, and lemon until coarse. Work in 3 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season the chutney and use it the same day. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Cabbage Fennel Chutney for 10 minutes, taste only after the flavors settle, and refrigerate any unused portion in a clean covered container.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Cabbage Fennel Chutney is a concentrated accompaniment; use a small portion with a compatible meal Vata: pair it with warm moist food and avoid an oversized raw portion. Pitta: reduce sourness and hot chili where present. Kapha: keep oil and sweetener restrained while favoring pungent aromatics.
USDA Nutrition Facts for Cabbage Fennel Chutney
| Nutrient | Per 100g | Per Serving (1 serving (48g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 29 kcal |
| Protein | 1.6 g | 0.8 g |
| Total Carbohydrates | 7.0 g | 3.4 g |
| Dietary Fiber | 3.3 g | 1.6 g |
| Total Sugars | 2.8 g | 1.3 g |
| Total Fat | 3.5 g | 1.7 g |
| Calcium | 68.6 mg | 33.0 mg |
| Iron | 1.05 mg | 0.50 mg |
| Magnesium | 21.3 mg | 10.3 mg |
| Phosphorus | 34.5 mg | 16.6 mg |
| Potassium | 210 mg | 101 mg |
| Sodium | 522 mg | 251 mg |
| Zinc | 0.28 mg | 0.13 mg |
| Copper | 0.05 mg | 0.03 mg |
| Manganese | 0.31 mg | 0.15 mg |
| Selenium | 0.3 µg | 0.1 µg |
| Vitamin C | 35.2 mg | 16.9 mg |
| Vitamin A (RAE) | 17.5 µg | 8.4 µg |
| Vitamin E | 0.64 mg | 0.31 mg |
| Vitamin K | 65.0 µg | 31.3 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.03 mg |
| Niacin (Vitamin B3) | 0.40 mg | 0.19 mg |
| Vitamin B6 | 0.12 mg | 0.06 mg |
| Folate (DFE) | 43.4 µg | 20.9 µg |
| Choline | 9.1 mg | 4.4 mg |
