Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 135 g | Sweet, Astringent · Cooling |
 Zucchini, 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
- Prepare 1450 ml (about 6 cups) hot water before starting Zucchini Mung Yusha; keep one small ladle in reserve in case the base tightens early.
- Cook the mung until partly tender before adding the zucchini. Maintain moderate heat for 11–13 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Simmer until the vegetable dissolves slightly into the broth. Maintain medium-low heat for 20–22 minutes, stirring every 3 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Season with coriander and ghee and keep the yusha light. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Zucchini 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)
Zucchini 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 Zucchini Mung Yusha
| Nutrient | Per 100g | Per Serving (1 serving (448g)) |
|---|---|---|
| Energy (Calories) | 33 kcal | 150 kcal |
| Protein | 2.0 g | 8.8 g |
| Total Carbohydrates | 5.2 g | 23.2 g |
| Dietary Fiber | 1.4 g | 6.4 g |
| Total Sugars | 0.8 g | 3.4 g |
| Total Fat | 0.7 g | 3.2 g |
| Calcium | 15.7 mg | 70.4 mg |
| Iron | 0.58 mg | 2.62 mg |
| Magnesium | 17.7 mg | 79.3 mg |
| Phosphorus | 32.6 mg | 146.1 mg |
| Potassium | 124 mg | 557 mg |
| Sodium | 70 mg | 314 mg |
| Zinc | 0.25 mg | 1.14 mg |
| Copper | 0.09 mg | 0.39 mg |
| Manganese | 0.10 mg | 0.45 mg |
| Selenium | 0.7 µg | 3.1 µg |
| Vitamin C | 2.3 mg | 10.3 mg |
| Vitamin A (RAE) | 6.2 µg | 27.8 µg |
| Vitamin E | 0.07 mg | 0.30 mg |
| Vitamin K | 1.2 µg | 5.3 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.22 mg | 1.00 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 49.6 µg | 222.3 µg |
| Choline | 8.5 mg | 38.1 mg |
