Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bottle gourd, peeled and finely diced | 320 g | Sweet · Cooling |
 Mung beans, split and rinsed | 120 g | Sweet, Astringent · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1450 ml (about 6 cups) water for Bottle Gourd Mung Soft Mash; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the mung and bottle gourd until thoroughly tender. Maintain moderate heat for 18–20 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Crush the solids into their broth for a loose, even mash. Work in 5 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season with fennel and ghee and serve without garnish. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Bottle Gourd Mung Soft Mash 3 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Bottle Gourd Mung Soft Mash is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Bottle Gourd Mung Soft Mash
| Nutrient | Per 100g | Per Serving (1 serving (477g)) |
|---|---|---|
| Energy (Calories) | 30 kcal | 144 kcal |
| Protein | 1.6 g | 7.8 g |
| Total Carbohydrates | 4.6 g | 21.9 g |
| Dietary Fiber | 1.2 g | 5.6 g |
| Total Sugars | 0.4 g | 2.0 g |
| Total Fat | 0.7 g | 3.5 g |
| Calcium | 16.9 mg | 80.5 mg |
| Iron | 0.49 mg | 2.32 mg |
| Magnesium | 15.1 mg | 72.0 mg |
| Phosphorus | 26.0 mg | 124.2 mg |
| Potassium | 106 mg | 507 mg |
| Sodium | 65 mg | 312 mg |
| Zinc | 0.30 mg | 1.43 mg |
| Copper | 0.07 mg | 0.35 mg |
| Manganese | 0.09 mg | 0.41 mg |
| Selenium | 0.5 µg | 2.6 µg |
| Vitamin C | 2.0 mg | 9.7 mg |
| Vitamin A (RAE) | 5.7 µg | 27.1 µg |
| Vitamin E | 0.05 mg | 0.24 mg |
| Vitamin K | 0.6 µg | 3.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.21 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.20 mg | 0.98 mg |
| Vitamin B6 | 0.03 mg | 0.15 mg |
| Folate (DFE) | 40.3 µg | 192.3 µg |
| Choline | 6.3 mg | 30.0 mg |
