Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green beans, blanched and cut short | 380 g | Sweet, Astringent · Cooling |
 Lemon juice, freshly squeezed | 48 g | Sour · Heating |
 Fennel seeds, toasted and crushed | 7 g | Sweet, Pungent, Bitter · Cooling |
 Sesame oil, warmed and cooled | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Green Bean Fennel Quick Pickle, measure 48 g (about 3 tablespoons) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Dry the blanched bean pieces until no steam remains. Leave the salted or cooked pieces in one layer for 5 minutes, then blot every cut face so no visible moisture remains.
- Coat them with fennel, lemon, sesame oil, and salt. Turn for 30 seconds with the heat off, stopping when every surface is glossy but no dressing pools at the bottom.
- Rest the crisp pickle for thirty minutes before using. Cover loosely and stand at room temperature for 30 minutes, then taste one piece and keep the remainder crisp and intact.
- Transfer Green Bean Fennel Quick Pickle to the dry jar after its stated rest, close the lid, and refrigerate any unused portion with a clean spoon kept nearby.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Green Bean Fennel Quick Pickle 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 Green Bean Fennel Quick Pickle
| Nutrient | Per 100g | Per Serving (1 serving (57g)) |
|---|---|---|
| Energy (Calories) | 69 kcal | 39 kcal |
| Protein | 1.9 g | 1.1 g |
| Total Carbohydrates | 7.6 g | 4.3 g |
| Dietary Fiber | 3.1 g | 1.8 g |
| Total Sugars | 3.0 g | 1.7 g |
| Total Fat | 4.4 g | 2.5 g |
| Calcium | 52.0 mg | 29.7 mg |
| Iron | 1.20 mg | 0.69 mg |
| Magnesium | 27.5 mg | 15.7 mg |
| Phosphorus | 40.6 mg | 23.3 mg |
| Potassium | 216 mg | 123 mg |
| Sodium | 430 mg | 246 mg |
| Zinc | 0.26 mg | 0.15 mg |
| Copper | 0.08 mg | 0.04 mg |
| Manganese | 0.28 mg | 0.16 mg |
| Selenium | 0.5 µg | 0.3 µg |
| Vitamin C | 16.0 mg | 9.2 mg |
| Vitamin A (RAE) | 29.3 µg | 16.7 µg |
| Vitamin E | 0.41 mg | 0.24 mg |
| Vitamin K | 36.2 µg | 20.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.05 mg |
| Niacin (Vitamin B3) | 0.71 mg | 0.41 mg |
| Vitamin B6 | 0.13 mg | 0.08 mg |
| Folate (DFE) | 28.5 µg | 16.3 µg |
| Choline | 13.2 mg | 7.6 mg |
