Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 215 g | Sweet, Astringent · Heating |
 Ash 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 toor dal and soak it for 25 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the diced ash 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)
Toor Dal with Ash Gourd 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 Toor Dal with Ash Gourd
| Nutrient | Per 100g | Per Serving (1 serving (443g)) |
|---|---|---|
| Energy (Calories) | 55 kcal | 244 kcal |
| Protein | 2.8 g | 12.4 g |
| Total Carbohydrates | 8.5 g | 37.7 g |
| Dietary Fiber | 2.5 g | 11.1 g |
| Total Sugars | 0.01 g | 0.06 g |
| Total Fat | 1.3 g | 5.9 g |
| Calcium | 25.3 mg | 112.0 mg |
| Iron | 0.96 mg | 4.25 mg |
| Magnesium | 26.6 mg | 118.0 mg |
| Phosphorus | 50.4 mg | 223.7 mg |
| Potassium | 180 mg | 800 mg |
| Sodium | 135 mg | 597 mg |
| Zinc | 0.48 mg | 2.12 mg |
| Copper | 0.15 mg | 0.65 mg |
| Manganese | 0.26 mg | 1.16 mg |
| Selenium | 1.1 µg | 4.9 µg |
| Vitamin C | 2.4 mg | 10.8 mg |
| Vitamin A (RAE) | 8.8 µg | 39.0 µg |
| Vitamin E | 0.04 mg | 0.19 mg |
| Vitamin K | 0.1 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.45 mg | 2.00 mg |
| Vitamin B6 | 0.04 mg | 0.19 mg |
| Folate (DFE) | 56.2 µg | 249.5 µg |
| Choline | 0.4 mg | 1.9 mg |
