Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Zucchini, finely grated | 140 g | Sweet, Astringent · Cooling |
 Fresh dill | 16 g | Pungent, Bitter · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 380 g | Whole culinary ingredient |
Step-by-Step Preparation
- Grind the soaked rice and urad dal with enough water to make a thick, smooth batter.
- Fold in the cumin and rock salt; rest the batter for 45 minutes.
- Heat a griddle, brush it with ghee, and spread a small ladle of batter into a thick round.
- Scatter the finely grated zucchini and fresh dill over the wet surface and press them in lightly.
- Cook both sides over medium-low heat until set and golden, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary South Indian uttapam cooking)
Zucchini Dill Uttapam is kept thick, softly cooked, and topped with finely cut vegetables. 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 Zucchini Dill Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (212g)) |
|---|---|---|
| Energy (Calories) | 146 kcal | 310 kcal |
| Protein | 4.5 g | 9.5 g |
| Total Carbohydrates | 26.1 g | 55.5 g |
| Dietary Fiber | 2.3 g | 4.9 g |
| Total Sugars | 0.4 g | 1.0 g |
| Total Fat | 2.6 g | 5.5 g |
| Calcium | 31.2 mg | 66.5 mg |
| Iron | 2.20 mg | 4.67 mg |
| Magnesium | 37.0 mg | 78.7 mg |
| Phosphorus | 73.3 mg | 156.0 mg |
| Potassium | 184 mg | 392 mg |
| Sodium | 192 mg | 408 mg |
| Zinc | 0.68 mg | 1.44 mg |
| Copper | 0.17 mg | 0.35 mg |
| Manganese | 0.48 mg | 1.01 mg |
| Selenium | 4.5 µg | 9.7 µg |
| Vitamin C | 4.6 mg | 9.7 mg |
| Vitamin A (RAE) | 27.0 µg | 57.4 µg |
| Vitamin E | 0.12 mg | 0.25 mg |
| Vitamin K | 0.9 µg | 2.0 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.12 mg |
| Niacin (Vitamin B3) | 1.29 mg | 2.75 mg |
| Vitamin B6 | 0.10 mg | 0.21 mg |
| Folate (DFE) | 122.6 µg | 260.9 µg |
| Choline | 3.6 mg | 7.6 mg |
