Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pigeon pea, rinsed and drained | 130 g | Sweet, Astringent · Heating |
 Chayote, peeled and finely diced | 190 g | Sweet, Astringent · 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
- Bring 1450 ml (about 6 cups) water to a boil in a separate kettle and hold it hot, covered, so Toor Chayote Soft Broth never loses its simmer.
- Simmer the pigeon pea until tender and add the chayote dice. Maintain moderate heat for 20–22 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Cook until soft, then whisk the dal without making it thick. Whisk for 50 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Season with coriander and ghee and dilute before serving. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Toor Chayote Soft Broth 7 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)
Toor Chayote Soft Broth 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 Toor Chayote Soft Broth
| Nutrient | Per 100g | Per Serving (1 serving (446g)) |
|---|---|---|
| Energy (Calories) | 33 kcal | 145 kcal |
| Protein | 1.7 g | 7.6 g |
| Total Carbohydrates | 5.2 g | 23.1 g |
| Dietary Fiber | 1.4 g | 6.1 g |
| Total Sugars | 0.2 g | 0.8 g |
| Total Fat | 0.7 g | 3.2 g |
| Calcium | 15.3 mg | 68.6 mg |
| Iron | 0.45 mg | 2.03 mg |
| Magnesium | 16.1 mg | 72.1 mg |
| Phosphorus | 29.5 mg | 132.0 mg |
| Potassium | 117 mg | 525 mg |
| Sodium | 70 mg | 312 mg |
| Zinc | 0.30 mg | 1.33 mg |
| Copper | 0.10 mg | 0.45 mg |
| Manganese | 0.15 mg | 0.69 mg |
| Selenium | 0.7 µg | 3.0 µg |
| Vitamin C | 0.9 mg | 3.9 mg |
| Vitamin A (RAE) | 4.8 µg | 21.3 µg |
| Vitamin E | 0.03 mg | 0.13 mg |
| Vitamin K | 0.5 µg | 2.2 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.27 mg | 1.21 mg |
| Vitamin B6 | 0.03 mg | 0.13 mg |
| Folate (DFE) | 43.1 µg | 192.4 µg |
| Choline | 1.1 mg | 4.9 mg |
