Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Corn kernels | 360 g | Sweet · Heating |
 Zucchini, diced | 380 g | Sweet, Astringent · Cooling |
 Cooked black beans | 260 g | Sweet, Astringent · Neutral |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the corn kernels and diced zucchini into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the cooked black beans and fresh cilantro evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Corn Zucchini Herb Bake is baked until tender and served warm in a moderate portion. 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 Corn Zucchini Herb Bake
| Nutrient | Per 100g | Per Serving (1 serving (262g)) |
|---|---|---|
| Energy (Calories) | 236 kcal | 618 kcal |
| Protein | 9.1 g | 23.8 g |
| Total Carbohydrates | 42.4 g | 111.0 g |
| Dietary Fiber | 6.9 g | 18.0 g |
| Total Sugars | 1.7 g | 4.4 g |
| Total Fat | 4.2 g | 11.0 g |
| Calcium | 44.6 mg | 116.8 mg |
| Iron | 2.46 mg | 6.44 mg |
| Magnesium | 93.8 mg | 245.8 mg |
| Phosphorus | 174.5 mg | 457.2 mg |
| Potassium | 574 mg | 1503 mg |
| Sodium | 202 mg | 529 mg |
| Zinc | 1.80 mg | 4.71 mg |
| Copper | 0.34 mg | 0.89 mg |
| Manganese | 0.52 mg | 1.35 mg |
| Selenium | 6.2 µg | 16.3 µg |
| Vitamin C | 7.0 mg | 18.2 mg |
| Vitamin A (RAE) | 13.4 µg | 35.2 µg |
| Vitamin E | 0.75 mg | 1.97 mg |
| Vitamin K | 11.4 µg | 29.9 µg |
| Thiamin (Vitamin B1) | 0.37 mg | 0.98 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.41 mg |
| Niacin (Vitamin B3) | 1.93 mg | 5.05 mg |
| Vitamin B6 | 0.35 mg | 0.92 mg |
| Folate (DFE) | 127.1 µg | 333.1 µg |
| Choline | 20.2 mg | 53.0 mg |
