Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cucumber, cut into thin half-moons | 360 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 220 g | Sweet, Pungent · Cooling |
 Fresh mint leaves, finely sliced | 18 g | Pungent, Sweet · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 20 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 18 g (about 1 tablespoon) of oil and 20 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Fan the cucumber and fennel across a wide platter. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Scatter mint and crushed fennel seed between the crisp slices. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Whisk the oil, citrus, and salt and spoon it over just before eating. Whisk for 20 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Let Summer Cucumber Fennel Salad stand at room temperature for 6 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 Cucumber 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 Cucumber Fennel Salad
| Nutrient | Per 100g | Per Serving (1 serving (160g)) |
|---|---|---|
| Energy (Calories) | 49 kcal | 78 kcal |
| Protein | 1.0 g | 1.6 g |
| Total Carbohydrates | 5.6 g | 8.9 g |
| Dietary Fiber | 1.9 g | 3.1 g |
| Total Sugars | 2.4 g | 3.8 g |
| Total Fat | 3.1 g | 4.9 g |
| Calcium | 40.9 mg | 65.8 mg |
| Iron | 0.70 mg | 1.13 mg |
| Magnesium | 18.0 mg | 28.9 mg |
| Phosphorus | 36.1 mg | 58.1 mg |
| Potassium | 255 mg | 410 mg |
| Sodium | 201 mg | 324 mg |
| Zinc | 0.24 mg | 0.38 mg |
| Copper | 0.06 mg | 0.10 mg |
| Manganese | 0.18 mg | 0.30 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 8.3 mg | 13.4 mg |
| Vitamin A (RAE) | 25.2 µg | 40.6 µg |
| Vitamin E | 0.69 mg | 1.11 mg |
| Vitamin K | 32.4 µg | 52.0 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.36 mg | 0.58 mg |
| Vitamin B6 | 0.05 mg | 0.08 mg |
| Folate (DFE) | 16.7 µg | 26.8 µg |
| Choline | 8.0 mg | 12.9 mg |
