Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green peas | 560 g | Sweet, Astringent · Cooling |
 Zucchini, diced | 160 g | Sweet, Astringent · Cooling |
 Fresh mint | 22 g | Pungent, Sweet · Cooling |
 Olive oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the green peas and diced zucchini into even pieces.
- Warm the olive oil; bloom the cumin and soften the fresh mint.
- Add the main ingredients and water, bring to a boil, then lower to a steady simmer.
- Cook until everything is completely tender; mash or blend all of the soup to give the broth body.
- Add the rock salt, simmer for three more minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-soup adaptation)
Green Pea Mint Soup is a vegetable-forward soup served warm with a fully cooked texture. 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 Green Pea Mint Soup
| Nutrient | Per 100g | Per Serving (1 serving (504g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 162 kcal |
| Protein | 1.7 g | 8.4 g |
| Total Carbohydrates | 4.5 g | 22.6 g |
| Dietary Fiber | 1.8 g | 8.9 g |
| Total Sugars | 1.8 g | 9.0 g |
| Total Fat | 1.0 g | 4.9 g |
| Calcium | 14.2 mg | 71.5 mg |
| Iron | 0.60 mg | 3.01 mg |
| Magnesium | 12.6 mg | 63.7 mg |
| Phosphorus | 34.6 mg | 174.2 mg |
| Potassium | 97 mg | 491 mg |
| Sodium | 101 mg | 510 mg |
| Zinc | 0.40 mg | 1.99 mg |
| Copper | 0.06 mg | 0.32 mg |
| Manganese | 0.15 mg | 0.73 mg |
| Selenium | 0.5 µg | 2.6 µg |
| Vitamin C | 12.9 mg | 65.0 mg |
| Vitamin A (RAE) | 13.8 µg | 69.3 µg |
| Vitamin E | 0.44 mg | 2.22 mg |
| Vitamin K | 7.7 µg | 38.9 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.64 mg | 3.23 mg |
| Vitamin B6 | 0.06 mg | 0.31 mg |
| Folate (DFE) | 21.2 µg | 106.9 µg |
| Choline | 8.7 mg | 43.8 mg |
