Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 220 g | Sweet, Astringent · Cooling |
 Bottle gourd, diced | 320 g | Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the split mung dal and soak it for 25 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the diced bottle gourd and continue cooking until both pulse and vegetables are tender.
- Warm the ghee, bloom the cumin, coriander, and ginger, then fold the tempering into the pot with rock salt.
- Simmer uncovered for five minutes, stir to an even consistency, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian dal-and-vegetable cooking)
Everyday Mung and Lauki Dal pairs a thoroughly cooked pulse with vegetables for an everyday one-bowl main. 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 Everyday Mung and Lauki Dal
| Nutrient | Per 100g | Per Serving (1 serving (444g)) |
|---|---|---|
| Energy (Calories) | 56 kcal | 251 kcal |
| Protein | 3.1 g | 14.0 g |
| Total Carbohydrates | 8.7 g | 38.7 g |
| Dietary Fiber | 2.3 g | 10.0 g |
| Total Sugars | 0.8 g | 3.7 g |
| Total Fat | 1.2 g | 5.6 g |
| Calcium | 27.1 mg | 120.4 mg |
| Iron | 1.12 mg | 4.98 mg |
| Magnesium | 28.0 mg | 124.4 mg |
| Phosphorus | 50.2 mg | 223.5 mg |
| Potassium | 192 mg | 853 mg |
| Sodium | 114 mg | 509 mg |
| Zinc | 0.49 mg | 2.19 mg |
| Copper | 0.13 mg | 0.60 mg |
| Manganese | 0.17 mg | 0.78 mg |
| Selenium | 1.1 µg | 5.0 µg |
| Vitamin C | 2.5 mg | 11.1 mg |
| Vitamin A (RAE) | 9.4 µg | 41.7 µg |
| Vitamin E | 0.11 mg | 0.47 mg |
| Vitamin K | 1.2 µg | 5.5 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.36 mg | 1.58 mg |
| Vitamin B6 | 0.06 mg | 0.25 mg |
| Folate (DFE) | 78.5 µg | 348.9 µg |
| Choline | 12.5 mg | 55.8 mg |
