Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, diced and lightly steamed | 320 g | Sweet, Astringent · Cooling |
 Coriander seeds, toasted and crushed | 6 g | Astringent, Bitter, Sweet · Cooling |
 Cilantro leaves, roughly chopped | 24 g | Astringent, Bitter · Cooling |
 Lemon juice, freshly squeezed | 20 g | Sour · Heating |
 Olive oil, measured for blending | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 20 g (about 1 tablespoon) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Drain the steamed zucchini thoroughly so the relish will not weep. Let it drain for 1 minute without pressing harder than the recipe's texture requires.
- Pulse it with cilantro, coriander, oil, and lemon. Work in 6 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season the green chutney and keep a little texture. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Zucchini Coriander Chutney for 20 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)
Zucchini Coriander 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 Zucchini Coriander Chutney
| Nutrient | Per 100g | Per Serving (1 serving (48g)) |
|---|---|---|
| Energy (Calories) | 53 kcal | 26 kcal |
| Protein | 1.4 g | 0.7 g |
| Total Carbohydrates | 4.1 g | 2.0 g |
| Dietary Fiber | 1.8 g | 0.9 g |
| Total Sugars | 2.2 g | 1.1 g |
| Total Fat | 4.2 g | 2.0 g |
| Calcium | 29.9 mg | 14.5 mg |
| Iron | 0.72 mg | 0.35 mg |
| Magnesium | 21.9 mg | 10.7 mg |
| Phosphorus | 41.4 mg | 20.1 mg |
| Potassium | 274 mg | 133 mg |
| Sodium | 508 mg | 247 mg |
| Zinc | 0.37 mg | 0.18 mg |
| Copper | 0.07 mg | 0.04 mg |
| Manganese | 0.20 mg | 0.10 mg |
| Selenium | 0.6 µg | 0.3 µg |
| Vitamin C | 19.4 mg | 9.5 mg |
| Vitamin A (RAE) | 29.1 µg | 14.1 µg |
| Vitamin E | 0.81 mg | 0.39 mg |
| Vitamin K | 24.8 µg | 12.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.05 mg |
| Niacin (Vitamin B3) | 0.48 mg | 0.23 mg |
| Vitamin B6 | 0.15 mg | 0.07 mg |
| Folate (DFE) | 24.1 µg | 11.7 µg |
| Choline | 8.9 mg | 4.3 mg |
