Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 220 g | Sweet, Astringent · Cooling |
 Bottle gourd, diced | 340 g | Sweet · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the mung dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the diced bottle gourd, fennel seeds in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Bottle Gourd Mung Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Bottle Gourd Mung Dal
| Nutrient | Per 100g | Per Serving (1 serving (437g)) |
|---|---|---|
| Energy (Calories) | 57 kcal | 251 kcal |
| Protein | 3.2 g | 14.0 g |
| Total Carbohydrates | 8.9 g | 38.8 g |
| Dietary Fiber | 2.3 g | 9.9 g |
| Total Sugars | 0.8 g | 3.7 g |
| Total Fat | 1.3 g | 5.5 g |
| Calcium | 28.2 mg | 123.2 mg |
| Iron | 1.14 mg | 4.97 mg |
| Magnesium | 28.5 mg | 124.4 mg |
| Phosphorus | 51.2 mg | 223.7 mg |
| Potassium | 197 mg | 860 mg |
| Sodium | 116 mg | 509 mg |
| Zinc | 0.50 mg | 2.20 mg |
| Copper | 0.14 mg | 0.60 mg |
| Manganese | 0.19 mg | 0.81 mg |
| Selenium | 1.1 µg | 4.8 µg |
| Vitamin C | 2.6 mg | 11.5 mg |
| Vitamin A (RAE) | 9.6 µg | 41.8 µg |
| Vitamin E | 0.11 mg | 0.47 mg |
| Vitamin K | 1.2 µg | 5.5 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.62 mg |
| Vitamin B6 | 0.06 mg | 0.25 mg |
| Folate (DFE) | 79.9 µg | 349.2 µg |
| Choline | 12.8 mg | 55.8 mg |
