Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · 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
- For Fennel Mung Yusha, heat 1450 ml (about 6 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Simmer the split mung until it gives the water a pale body. Maintain steady low heat for 18–20 minutes, stirring every 5 minutes, until the pulses crush easily against the side of the pot.
- Pass the broth through a strainer and return it to low heat. Take 7–9 minutes over moderate heat, using the stated texture and aroma as the final guide.
- Whisk in fennel, salt, and ghee and serve promptly. Whisk for 30 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Rest Fennel Mung Yusha 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)
Fennel 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 Fennel Mung Yusha
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 38 kcal | 155 kcal |
| Protein | 2.3 g | 9.1 g |
| Total Carbohydrates | 5.9 g | 24.0 g |
| Dietary Fiber | 1.6 g | 6.5 g |
| Total Sugars | 0.6 g | 2.5 g |
| Total Fat | 0.8 g | 3.1 g |
| Calcium | 18.0 mg | 72.6 mg |
| Iron | 0.67 mg | 2.72 mg |
| Magnesium | 19.4 mg | 78.4 mg |
| Phosphorus | 35.3 mg | 142.6 mg |
| Potassium | 120 mg | 484 mg |
| Sodium | 77 mg | 312 mg |
| Zinc | 0.27 mg | 1.08 mg |
| Copper | 0.10 mg | 0.40 mg |
| Manganese | 0.11 mg | 0.45 mg |
| Selenium | 0.8 µg | 3.1 µg |
| Vitamin C | 0.5 mg | 2.0 mg |
| Vitamin A (RAE) | 5.8 µg | 23.3 µg |
| Vitamin E | 0.06 mg | 0.26 mg |
| Vitamin K | 0.9 µg | 3.6 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.22 mg | 0.90 mg |
| Vitamin B6 | 0.04 mg | 0.15 mg |
| Folate (DFE) | 58.0 µg | 234.4 µg |
| Choline | 9.2 mg | 37.3 mg |
