Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Orange segments, membrane removed | 380 g | Sweet, Sour · Heating |
 Fennel bulb, sliced paper-thin | 180 g | Sweet, Pungent · Cooling |
 Pomegranate arils, freshly separated | 140 g | Sweet, Sour, Astringent · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the orange segments, fennel bulb, and pomegranate arils for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Orange Fennel Pomegranate Plate; let all components reach room temperature for 10 minutes.
- Arrange the orange segments around a central mound of fennel. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Sprinkle pomegranate and sliced mint over the circular plate. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Serve immediately without oil, salt, or dairy. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Orange Fennel Pomegranate Plate stand at room temperature for 6 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 Orange Fennel Pomegranate 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 Orange Fennel Pomegranate Plate
| Nutrient | Per 100g | Per Serving (1 serving (180g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 91 kcal |
| Protein | 1.2 g | 2.2 g |
| Total Carbohydrates | 12.0 g | 21.7 g |
| Dietary Fiber | 3.0 g | 5.5 g |
| Total Sugars | 8.5 g | 15.4 g |
| Total Fat | 0.4 g | 0.7 g |
| Calcium | 42.0 mg | 75.9 mg |
| Iron | 0.43 mg | 0.79 mg |
| Magnesium | 14.0 mg | 25.4 mg |
| Phosphorus | 28.8 mg | 52.0 mg |
| Potassium | 260 mg | 469 mg |
| Sodium | 175 mg | 317 mg |
| Zinc | 0.19 mg | 0.33 mg |
| Copper | 0.08 mg | 0.14 mg |
| Manganese | 0.12 mg | 0.21 mg |
| Selenium | 0.5 µg | 1.0 µg |
| Vitamin C | 33.8 mg | 61.1 mg |
| Vitamin A (RAE) | 23.6 µg | 42.7 µg |
| Vitamin E | 0.36 mg | 0.64 mg |
| Vitamin K | 18.8 µg | 34.0 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.41 mg | 0.74 mg |
| Vitamin B6 | 0.06 mg | 0.11 mg |
| Folate (DFE) | 33.0 µg | 59.6 µg |
| Choline | 9.2 mg | 16.6 mg |
