Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Broccoli florets | 600 g | Bitter, Astringent, Sweet · Cooling |
 Cottage cheese | 240 g | Sour, Sweet · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the broccoli florets into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the cottage cheese and fresh dill evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Broccoli Cottage Cheese Gratin is baked until tender and served warm in a moderate portion. 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 Broccoli Cottage Cheese Gratin
| Nutrient | Per 100g | Per Serving (1 serving (222g)) |
|---|---|---|
| Energy (Calories) | 69 kcal | 153 kcal |
| Protein | 5.0 g | 11.1 g |
| Total Carbohydrates | 6.0 g | 13.4 g |
| Dietary Fiber | 1.9 g | 4.3 g |
| Total Sugars | 2.3 g | 5.0 g |
| Total Fat | 3.4 g | 7.5 g |
| Calcium | 69.4 mg | 154.0 mg |
| Iron | 0.80 mg | 1.78 mg |
| Magnesium | 18.7 mg | 41.4 mg |
| Phosphorus | 86.4 mg | 191.9 mg |
| Potassium | 265 mg | 589 mg |
| Sodium | 329 mg | 730 mg |
| Zinc | 0.47 mg | 1.04 mg |
| Copper | 0.05 mg | 0.10 mg |
| Manganese | 0.18 mg | 0.41 mg |
| Selenium | 5.7 µg | 12.5 µg |
| Vitamin C | 62.0 mg | 137.6 mg |
| Vitamin A (RAE) | 47.7 µg | 105.9 µg |
| Vitamin E | 1.22 mg | 2.72 mg |
| Vitamin K | 72.2 µg | 160.4 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.50 mg | 1.12 mg |
| Vitamin B6 | 0.14 mg | 0.31 mg |
| Folate (DFE) | 49.1 µg | 109.0 µg |
| Choline | 17.2 mg | 38.1 mg |
