Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 135 g | Sweet, Astringent · Cooling |
 Bottle gourd, peeled and finely diced | 190 g | Sweet · Cooling |
 Coriander seeds, ground | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 10 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 Yusha; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the mung and bottle gourd together until very tender. Maintain moderate heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Strain part of the broth and blend only a spoonful of solids. Blend for 35–45 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Recombine, season with coriander, and finish with ghee. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Bottle Gourd Mung Yusha 5 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 Yusha 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 Yusha
| Nutrient | Per 100g | Per Serving (1 serving (448g)) |
|---|---|---|
| Energy (Calories) | 33 kcal | 149 kcal |
| Protein | 1.9 g | 8.5 g |
| Total Carbohydrates | 5.2 g | 23.3 g |
| Dietary Fiber | 1.4 g | 6.2 g |
| Total Sugars | 0.5 g | 2.2 g |
| Total Fat | 0.7 g | 3.1 g |
| Calcium | 16.8 mg | 75.1 mg |
| Iron | 0.57 mg | 2.54 mg |
| Magnesium | 17.0 mg | 75.9 mg |
| Phosphorus | 30.0 mg | 134.2 mg |
| Potassium | 113 mg | 505 mg |
| Sodium | 70 mg | 312 mg |
| Zinc | 0.29 mg | 1.32 mg |
| Copper | 0.08 mg | 0.38 mg |
| Manganese | 0.09 mg | 0.40 mg |
| Selenium | 0.7 µg | 3.1 µg |
| Vitamin C | 1.5 mg | 6.6 mg |
| Vitamin A (RAE) | 5.1 µg | 23.0 µg |
| Vitamin E | 0.05 mg | 0.24 mg |
| Vitamin K | 0.7 µg | 3.3 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.21 mg | 0.93 mg |
| Vitamin B6 | 0.03 mg | 0.15 mg |
| Folate (DFE) | 47.7 µg | 213.8 µg |
| Choline | 7.5 mg | 33.6 mg |
