Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Dried kokum petals | 15 g | Sour, Sweet · Cooling |
 Fresh grated coconut | 150 g | Sweet · Cooling |
 Garlic | 5 g | Pungent, Sweet, Salty, Bitter, Astringent · Heating |
 Green chili | 5 g | Pungent · Heating |
 Fresh coriander leaves | 10 g | Astringent, Bitter · Cooling |
 Rock salt | 3 g | Salty · Cooling |
 Cumin seed | 2 g | Pungent, Bitter · Heating |
Step-by-Step Preparation
- Soak the kokum in 200 ml warm water for fifteen minutes and press out a deep pink extract.
- Blend the coconut with 300 ml warm water and strain firmly to get thick coconut milk.
- Crush the garlic, chili and cumin to a paste and stir into the coconut milk.
- Combine with the kokum extract, salt lightly, and finish with coriander. Serve cool, never boiled — heat splits it.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Konkan and Malvani household tradition; Bhavaprakasha Nighantu, Vrikshamla)
The Konkan answer to a heavy or fried meal: kokum is sour but sheeta, so it settles pitta rather than provoking it, and the coconut carries it. Vata: serve at room temperature. Pitta: leave out the garlic. Kapha: thin the coconut milk and take a small cup.
USDA Nutrition Facts for Sol Kadhi
| Nutrient | Per 100g | Per Serving (1 serving (47g)) |
|---|---|---|
| Energy (Calories) | 290 kcal | 138 kcal |
| Protein | 3.1 g | 1.5 g |
| Total Carbohydrates | 13.8 g | 6.6 g |
| Dietary Fiber | 7.5 g | 3.5 g |
| Total Sugars | 5.1 g | 2.4 g |
| Total Fat | 26.7 g | 12.7 g |
| Calcium | 30.0 mg | 14.2 mg |
| Iron | 2.79 mg | 1.33 mg |
| Magnesium | 31.8 mg | 15.1 mg |
| Phosphorus | 102.2 mg | 48.6 mg |
| Potassium | 347 mg | 165 mg |
| Sodium | 633 mg | 300 mg |
| Zinc | 0.98 mg | 0.47 mg |
| Copper | 0.38 mg | 0.18 mg |
| Manganese | 0.11 mg | 0.05 mg |
| Selenium | 8.5 µg | 4.0 µg |
| Vitamin C | 11.3 mg | 5.4 mg |
| Vitamin A (RAE) | 20.0 µg | 9.5 µg |
| Vitamin E | 0.38 mg | 0.18 mg |
| Vitamin K | 17.0 µg | 8.1 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.02 mg |
| Niacin (Vitamin B3) | 0.58 mg | 0.27 mg |
| Vitamin B6 | 0.09 mg | 0.05 mg |
| Folate (DFE) | 24.6 µg | 11.7 µg |
| Choline | 11.4 mg | 5.4 mg |
