Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry couscous | 280 g | Whole culinary ingredient |
 Zucchini, diced small | 240 g | Sweet, Astringent · Cooling |
 Fresh parsley | 22 g | Pungent, Bitter · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 620 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the dry couscous until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the diced small zucchini, fresh parsley and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Mediterranean couscous adaptation)
Couscous Zucchini Herb Pilaf is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Couscous Zucchini Herb Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (296g)) |
|---|---|---|
| Energy (Calories) | 106 kcal | 316 kcal |
| Protein | 3.4 g | 10.0 g |
| Total Carbohydrates | 19.1 g | 56.7 g |
| Dietary Fiber | 1.5 g | 4.4 g |
| Total Sugars | 0.5 g | 1.6 g |
| Total Fat | 1.7 g | 5.1 g |
| Calcium | 15.5 mg | 46.0 mg |
| Iron | 0.62 mg | 1.85 mg |
| Magnesium | 16.4 mg | 48.7 mg |
| Phosphorus | 50.1 mg | 148.7 mg |
| Potassium | 107 mg | 317 mg |
| Sodium | 171 mg | 507 mg |
| Zinc | 0.30 mg | 0.88 mg |
| Copper | 0.08 mg | 0.24 mg |
| Manganese | 0.23 mg | 0.69 mg |
| Selenium | 0.06 µg | 0.2 µg |
| Vitamin C | 6.1 mg | 18.1 mg |
| Vitamin A (RAE) | 10.0 µg | 29.6 µg |
| Vitamin E | 0.28 mg | 0.82 mg |
| Vitamin K | 32.1 µg | 95.4 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.95 mg | 2.82 mg |
| Vitamin B6 | 0.06 mg | 0.18 mg |
| Folate (DFE) | 12.4 µg | 36.8 µg |
| Choline | 2.2 mg | 6.6 mg |
