Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpeas, cooked until tender and cooled | 420 g | Sweet, Astringent · Cooling |
 Cucumber, cut into thin half-moons | 260 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 200 g | Sweet, Pungent · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Chickpea Cucumber Fennel Bowl, measure 18 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Pat the tender chickpeas dry and combine them with the crisp vegetables. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- Fold sliced mint throughout the bowl so every portion is fragrant. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Add oil, lemon, and salt and rest for five minutes. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Chickpea Cucumber Fennel Bowl stand at room temperature for 4 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 Chickpea Cucumber Fennel Bowl 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 Chickpea Cucumber Fennel Bowl
| Nutrient | Per 100g | Per Serving (1 serving (234g)) |
|---|---|---|
| Energy (Calories) | 124 kcal | 291 kcal |
| Protein | 4.2 g | 9.9 g |
| Total Carbohydrates | 14.5 g | 33.9 g |
| Dietary Fiber | 4.2 g | 9.9 g |
| Total Sugars | 3.3 g | 7.8 g |
| Total Fat | 6.0 g | 14.1 g |
| Calcium | 41.2 mg | 96.7 mg |
| Iron | 1.57 mg | 3.69 mg |
| Magnesium | 29.2 mg | 68.6 mg |
| Phosphorus | 88.9 mg | 208.8 mg |
| Potassium | 264 mg | 621 mg |
| Sodium | 235 mg | 553 mg |
| Zinc | 0.76 mg | 1.78 mg |
| Copper | 0.18 mg | 0.42 mg |
| Manganese | 0.09 mg | 0.21 mg |
| Selenium | 1.8 µg | 4.1 µg |
| Vitamin C | 5.5 mg | 13.0 mg |
| Vitamin A (RAE) | 16.6 µg | 38.9 µg |
| Vitamin E | 1.15 mg | 2.69 mg |
| Vitamin K | 23.7 µg | 55.6 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.41 mg | 0.96 mg |
| Vitamin B6 | 0.08 mg | 0.19 mg |
| Folate (DFE) | 78.3 µg | 183.8 µg |
| Choline | 22.4 mg | 52.5 mg |
