Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Yam, peeled and cut into chunks | 220 g | Sweet · Cooling |
 Green plantain, peeled and cut into chunks | 180 g | Sweet, Astringent · Cooling |
 Green beans, cut into short lengths | 180 g | Sweet, Astringent · Cooling |
 Small eggplants, quartered | 240 g | Pungent, Bitter, Sweet · Heating |
 Fenugreek leaves, washed and chopped | 100 g | Bitter, Pungent · Heating |
 Fresh coconut, finely grated | 60 g | Sweet · Cooling |
 Peanuts, roasted and ground coarse | 55 g | Sweet, Astringent · Heating |
 Sesame oil, for slow cooking | 28 g | Sweet, Bitter, Astringent · Heating |
 Coriander seeds, ground | 7 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 280 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 280 ml (about 1 1/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Rub the chopped fenugreek with ground peanut, coconut, coriander, and a spoonful of oil to make a loose green stuffing. Work with the heat off for 2 minutes, lifting and pressing until the stuffing is evenly seasoned and moist enough to hold when pinched.
- Pack some of the mixture into the eggplant quarters. Fill each cavity loosely over 2–3 minutes, leaving a narrow margin so the vegetables can soften without forcing the filling out.
- Layer them with the yam, plantain, and beans in a broad heavy pot. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Pour the remaining seasoning and hot water over the vegetables, cover tightly. Bring the pot to a brisk simmer over medium-high heat for 4–6 minutes, then cover as bubbles reach the center and continue with the timed cook below.
- Cook slowly until every piece is tender without being stirred to a mash. Maintain steady low heat for 19–21 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Rest Gujarati Surti Winter Undhiyu for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Slow cooking unites the many vegetables in this celebratory winter undhiyu Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: keep the nut and oil portions light and favor more beans than roots.
USDA Nutrition Facts for Gujarati Surti Winter Undhiyu
| Nutrient | Per 100g | Per Serving (1 serving (338g)) |
|---|---|---|
| Energy (Calories) | 130 kcal | 441 kcal |
| Protein | 3.8 g | 12.8 g |
| Total Carbohydrates | 16.2 g | 54.9 g |
| Dietary Fiber | 4.6 g | 15.7 g |
| Total Sugars | 2.4 g | 8.0 g |
| Total Fat | 6.2 g | 21.0 g |
| Calcium | 129.8 mg | 439.3 mg |
| Iron | 3.22 mg | 10.89 mg |
| Magnesium | 52.9 mg | 179.0 mg |
| Phosphorus | 85.4 mg | 289.0 mg |
| Potassium | 417 mg | 1413 mg |
| Sodium | 127 mg | 430 mg |
| Zinc | 0.54 mg | 1.82 mg |
| Copper | 0.14 mg | 0.48 mg |
| Manganese | 0.24 mg | 0.80 mg |
| Selenium | 1.1 µg | 3.8 µg |
| Vitamin C | 8.0 mg | 26.9 mg |
| Vitamin A (RAE) | 39.4 µg | 133.4 µg |
| Vitamin E | 0.83 mg | 2.81 mg |
| Vitamin K | 63.9 µg | 216.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.25 mg |
| Niacin (Vitamin B3) | 1.02 mg | 3.45 mg |
| Vitamin B6 | 0.13 mg | 0.44 mg |
| Folate (DFE) | 22.9 µg | 77.6 µg |
| Choline | 8.6 mg | 29.1 mg |
