Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 220 g | Sweet, Astringent · Cooling |
 Zucchini, diced | 300 g | Sweet, Astringent · 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 zucchini 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)
Mung Dal with Zucchini 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 Mung Dal with Zucchini
| Nutrient | Per 100g | Per Serving (1 serving (439g)) |
|---|---|---|
| Energy (Calories) | 57 kcal | 253 kcal |
| Protein | 3.3 g | 14.4 g |
| Total Carbohydrates | 8.7 g | 38.4 g |
| Dietary Fiber | 2.4 g | 10.4 g |
| Total Sugars | 1.3 g | 5.6 g |
| Total Fat | 1.3 g | 5.8 g |
| Calcium | 25.4 mg | 111.6 mg |
| Iron | 1.16 mg | 5.10 mg |
| Magnesium | 29.4 mg | 129.1 mg |
| Phosphorus | 54.9 mg | 241.6 mg |
| Potassium | 211 mg | 929 mg |
| Sodium | 117 mg | 513 mg |
| Zinc | 0.42 mg | 1.87 mg |
| Copper | 0.14 mg | 0.62 mg |
| Manganese | 0.19 mg | 0.86 mg |
| Selenium | 1.1 µg | 5.0 µg |
| Vitamin C | 3.7 mg | 16.4 mg |
| Vitamin A (RAE) | 11.2 µg | 49.2 µg |
| Vitamin E | 0.13 mg | 0.56 mg |
| Vitamin K | 2.0 µg | 8.7 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.38 mg | 1.66 mg |
| Vitamin B6 | 0.08 mg | 0.34 mg |
| Folate (DFE) | 82.3 µg | 362.1 µg |
| Choline | 14.3 mg | 62.9 mg |
