Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe mango, peeled and cut into cubes | 340 g | Sweet · Cooling |
 Cucumber, cut into thin half-moons | 300 g | Sweet, Astringent · Cooling |
 Fresh mint leaves, finely sliced | 22 g | Pungent, Sweet · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Lime juice, freshly squeezed | 14 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the ripe mango, cucumber, and fresh mint leaves for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Mango Cucumber Mint Plate; let all components reach room temperature for 10 minutes.
- Arrange mango and cucumber in alternating rows. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Scatter sliced mint and crushed fennel across the rows. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Add lime sparingly and serve the dairy-free plate alone. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Mango Cucumber Mint Plate stand at room temperature for 5 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Mango Cucumber Mint Plate 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 Mango Cucumber Mint Plate
| Nutrient | Per 100g | Per Serving (1 serving (170g)) |
|---|---|---|
| Energy (Calories) | 41 kcal | 71 kcal |
| Protein | 0.9 g | 1.6 g |
| Total Carbohydrates | 10.1 g | 17.2 g |
| Dietary Fiber | 1.6 g | 2.7 g |
| Total Sugars | 7.6 g | 12.9 g |
| Total Fat | 0.4 g | 0.6 g |
| Calcium | 28.1 mg | 48.0 mg |
| Iron | 0.49 mg | 0.83 mg |
| Magnesium | 15.6 mg | 26.7 mg |
| Phosphorus | 23.1 mg | 39.4 mg |
| Potassium | 179 mg | 305 mg |
| Sodium | 173 mg | 296 mg |
| Zinc | 0.19 mg | 0.33 mg |
| Copper | 0.09 mg | 0.16 mg |
| Manganese | 0.14 mg | 0.24 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 21.1 mg | 36.0 mg |
| Vitamin A (RAE) | 36.0 µg | 61.4 µg |
| Vitamin E | 0.53 mg | 0.91 mg |
| Vitamin K | 9.3 µg | 15.9 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.47 mg | 0.80 mg |
| Vitamin B6 | 0.08 mg | 0.14 mg |
| Folate (DFE) | 28.3 µg | 48.3 µg |
| Choline | 6.5 mg | 11.1 mg |
