Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, sliced | 440 g | Sweet, Astringent · Cooling |
 Tomatoes, chopped | 320 g | Sour, Sweet · Heating |
 Cottage cheese | 220 g | Sour, Sweet · Cooling |
 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 sliced zucchini and chopped tomatoes 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 cottage cheese 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)
This zucchini casserole is flagged because cottage cheese is combined with tomato. Vata: serve warm and fully cooked. Pitta: reduce tomato. Kapha: use less cottage cheese. Compliant variant: replace cottage cheese with mashed chickpeas.
USDA Nutrition Facts for Zucchini Tomato Cottage Cheese Bake
| Nutrient | Per 100g | Per Serving (1 serving (257g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 130 kcal |
| Protein | 3.2 g | 8.2 g |
| Total Carbohydrates | 3.7 g | 9.6 g |
| Dietary Fiber | 1.0 g | 2.5 g |
| Total Sugars | 2.8 g | 7.2 g |
| Total Fat | 2.9 g | 7.3 g |
| Calcium | 38.0 mg | 97.6 mg |
| Iron | 0.42 mg | 1.09 mg |
| Magnesium | 14.3 mg | 36.8 mg |
| Phosphorus | 56.7 mg | 145.7 mg |
| Potassium | 224 mg | 576 mg |
| Sodium | 263 mg | 676 mg |
| Zinc | 0.34 mg | 0.87 mg |
| Copper | 0.05 mg | 0.14 mg |
| Manganese | 0.13 mg | 0.34 mg |
| Selenium | 3.2 µg | 8.3 µg |
| Vitamin C | 12.4 mg | 31.9 mg |
| Vitamin A (RAE) | 38.3 µg | 98.4 µg |
| Vitamin E | 0.78 mg | 2.00 mg |
| Vitamin K | 12.8 µg | 33.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.43 mg | 1.11 mg |
| Vitamin B6 | 0.11 mg | 0.29 mg |
| Folate (DFE) | 18.9 µg | 48.5 µg |
| Choline | 10.0 mg | 25.6 mg |
