Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans | 230 g | Sweet, Astringent · Cooling |
 Zucchini, diced | 360 g | Sweet, Astringent · Cooling |
 Fennel seeds | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the mung beans and diced zucchini in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fennel seeds; stir to coat them evenly.
- Pour in the water, add the rock salt, and simmer covered until the legumes or grains are soft and the vegetables are tender.
- Uncover and reduce only until the broth lightly coats a spoon, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian stew adaptation)
Mung Zucchini Stew is a moist, slowly simmered international 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 Zucchini Stew
| Nutrient | Per 100g | Per Serving (1 serving (443g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 264 kcal |
| Protein | 3.4 g | 15.2 g |
| Total Carbohydrates | 9.1 g | 40.2 g |
| Dietary Fiber | 2.5 g | 11.2 g |
| Total Sugars | 1.4 g | 6.1 g |
| Total Fat | 1.3 g | 5.9 g |
| Calcium | 28.3 mg | 125.3 mg |
| Iron | 1.15 mg | 5.08 mg |
| Magnesium | 31.0 mg | 137.7 mg |
| Phosphorus | 58.2 mg | 257.9 mg |
| Potassium | 224 mg | 995 mg |
| Sodium | 116 mg | 514 mg |
| Zinc | 0.45 mg | 1.98 mg |
| Copper | 0.15 mg | 0.64 mg |
| Manganese | 0.19 mg | 0.86 mg |
| Selenium | 1.2 µg | 5.2 µg |
| Vitamin C | 4.4 mg | 19.3 mg |
| Vitamin A (RAE) | 2.9 µg | 13.0 µg |
| Vitamin E | 0.25 mg | 1.11 mg |
| Vitamin K | 2.7 µg | 11.8 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.82 mg |
| Vitamin B6 | 0.08 mg | 0.37 mg |
| Folate (DFE) | 85.9 µg | 381.0 µg |
| Choline | 14.7 mg | 65.0 mg |
