Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, cooked until tender and cooled | 420 g | Sweet, Astringent · Cooling |
 Zucchini, shaved into ribbons | 260 g | Sweet, Astringent · Cooling |
 Cilantro leaves, roughly chopped | 22 g | Astringent, Bitter · Cooling |
 Coriander seeds, toasted and crushed | 5 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lime juice, freshly squeezed | 18 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Mung Zucchini Cilantro 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.
- Spread the cooked mung to room temperature before adding the ribbons. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Scatter cilantro and crushed coriander over the beans and zucchini. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Dress with oil, lime, and salt and fold gently. Fold for 20–30 seconds with the heat off, lifting from the bottom until the dressing is even and no liquid pools in the bowl.
- Let Summer Mung Zucchini Cilantro 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 Mung Zucchini Cilantro 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 Mung Zucchini Cilantro Bowl
| Nutrient | Per 100g | Per Serving (1 serving (186g)) |
|---|---|---|
| Energy (Calories) | 226 kcal | 422 kcal |
| Protein | 14.0 g | 26.1 g |
| Total Carbohydrates | 37.1 g | 69.1 g |
| Dietary Fiber | 10.0 g | 18.6 g |
| Total Sugars | 4.7 g | 8.7 g |
| Total Fat | 3.3 g | 6.2 g |
| Calcium | 87.5 mg | 163.3 mg |
| Iron | 4.11 mg | 7.67 mg |
| Magnesium | 115.8 mg | 216.0 mg |
| Phosphorus | 224.5 mg | 418.6 mg |
| Potassium | 819 mg | 1527 mg |
| Sodium | 169 mg | 315 mg |
| Zinc | 1.67 mg | 3.11 mg |
| Copper | 0.56 mg | 1.05 mg |
| Manganese | 0.67 mg | 1.25 mg |
| Selenium | 4.9 µg | 9.1 µg |
| Vitamin C | 10.6 mg | 19.7 mg |
| Vitamin A (RAE) | 16.8 µg | 31.4 µg |
| Vitamin E | 0.78 mg | 1.45 mg |
| Vitamin K | 17.2 µg | 32.0 µg |
| Thiamin (Vitamin B1) | 0.37 mg | 0.69 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.32 mg |
| Niacin (Vitamin B3) | 1.48 mg | 2.75 mg |
| Vitamin B6 | 0.28 mg | 0.52 mg |
| Folate (DFE) | 362.3 µg | 675.6 µg |
| Choline | 58.9 mg | 109.9 mg |
