Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, diced | 680 g | Sweet, Astringent · Cooling |
 Fresh mint | 20 g | Pungent, Sweet · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · 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 diced zucchini into even pieces.
- Warm the olive oil; bloom the cumin and soften the fresh mint and fennel seeds.
- 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)
Zucchini 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 Zucchini Mint Soup
| Nutrient | Per 100g | Per Serving (1 serving (494g)) |
|---|---|---|
| Energy (Calories) | 15 kcal | 73 kcal |
| Protein | 0.5 g | 2.5 g |
| Total Carbohydrates | 1.4 g | 6.8 g |
| Dietary Fiber | 0.5 g | 2.5 g |
| Total Sugars | 0.9 g | 4.3 g |
| Total Fat | 1.0 g | 4.9 g |
| Calcium | 13.2 mg | 65.0 mg |
| Iron | 0.31 mg | 1.55 mg |
| Magnesium | 8.8 mg | 43.4 mg |
| Phosphorus | 15.3 mg | 75.6 mg |
| Potassium | 101 mg | 498 mg |
| Sodium | 104 mg | 514 mg |
| Zinc | 0.14 mg | 0.69 mg |
| Copper | 0.03 mg | 0.15 mg |
| Manganese | 0.09 mg | 0.43 mg |
| Selenium | 0.08 µg | 0.4 µg |
| Vitamin C | 6.5 mg | 32.2 mg |
| Vitamin A (RAE) | 5.7 µg | 28.1 µg |
| Vitamin E | 0.17 mg | 0.84 mg |
| Vitamin K | 2.0 µg | 9.8 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.19 mg | 0.93 mg |
| Vitamin B6 | 0.06 mg | 0.29 mg |
| Folate (DFE) | 9.4 µg | 46.6 µg |
| Choline | 3.3 mg | 16.3 mg |
