Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Arugula leaves, washed and dried | 220 g | Pungent, Bitter · Heating |
 Pear, cored and cut into thin slices | 280 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 180 g | Sweet, Pungent · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 16 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 16 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 16 g (about 1 tablespoon) of oil and 16 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Spread the arugula loosely and interleave the pear and fennel slices. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Dust the surface with crushed fennel seed. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Drizzle sparingly with oil and lemon, season, and serve at once. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Arugula Pear Fennel Salad stand at room temperature for 7 minutes, toss once more, and serve at midday before the raw vegetables release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Arugula Pear Fennel Salad is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Arugula Pear Fennel Salad
| Nutrient | Per 100g | Per Serving (1 serving (179g)) |
|---|---|---|
| Energy (Calories) | 60 kcal | 108 kcal |
| Protein | 1.4 g | 2.4 g |
| Total Carbohydrates | 9.4 g | 16.8 g |
| Dietary Fiber | 2.8 g | 5.0 g |
| Total Sugars | 5.5 g | 9.8 g |
| Total Fat | 2.6 g | 4.7 g |
| Calcium | 72.1 mg | 129.6 mg |
| Iron | 0.83 mg | 1.49 mg |
| Magnesium | 23.7 mg | 42.6 mg |
| Phosphorus | 36.2 mg | 65.0 mg |
| Potassium | 274 mg | 493 mg |
| Sodium | 184 mg | 331 mg |
| Zinc | 0.25 mg | 0.46 mg |
| Copper | 0.08 mg | 0.14 mg |
| Manganese | 0.20 mg | 0.36 mg |
| Selenium | 0.3 µg | 0.6 µg |
| Vitamin C | 10.6 mg | 19.0 mg |
| Vitamin A (RAE) | 48.9 µg | 87.9 µg |
| Vitamin E | 0.69 mg | 1.23 mg |
| Vitamin K | 52.0 µg | 93.5 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.35 mg | 0.63 mg |
| Vitamin B6 | 0.05 mg | 0.09 mg |
| Folate (DFE) | 39.4 µg | 70.8 µg |
| Choline | 10.1 mg | 18.1 mg |
