Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tomatoes, cut into small wedges | 360 g | Sour, Sweet · Heating |
 Fennel bulb, sliced paper-thin | 220 g | Sweet, Pungent · Cooling |
 Cilantro leaves, roughly chopped | 22 g | Astringent, Bitter · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 16 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 14 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 16 g (about 1 tablespoon) of oil and 14 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Lay the tomato wedges over the fennel slices so their juices mingle. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Add cilantro and crushed fennel seed in an even layer. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Season with oil, a little lemon, and salt immediately before lunch. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Tomato Fennel Cilantro Salad stand at room temperature for 3 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 Tomato Fennel Cilantro 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 Tomato Fennel Cilantro Salad
| Nutrient | Per 100g | Per Serving (1 serving (159g)) |
|---|---|---|
| Energy (Calories) | 47 kcal | 74 kcal |
| Protein | 1.1 g | 1.8 g |
| Total Carbohydrates | 5.4 g | 8.6 g |
| Dietary Fiber | 2.2 g | 3.4 g |
| Total Sugars | 2.9 g | 4.7 g |
| Total Fat | 2.8 g | 4.5 g |
| Calcium | 33.0 mg | 52.7 mg |
| Iron | 0.61 mg | 0.97 mg |
| Magnesium | 15.5 mg | 24.8 mg |
| Phosphorus | 35.8 mg | 57.2 mg |
| Potassium | 308 mg | 492 mg |
| Sodium | 205 mg | 327 mg |
| Zinc | 0.21 mg | 0.33 mg |
| Copper | 0.07 mg | 0.11 mg |
| Manganese | 0.19 mg | 0.30 mg |
| Selenium | 0.3 µg | 0.4 µg |
| Vitamin C | 14.1 mg | 22.5 mg |
| Vitamin A (RAE) | 51.9 µg | 82.8 µg |
| Vitamin E | 1.05 mg | 1.69 mg |
| Vitamin K | 38.3 µg | 61.1 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.05 mg |
| Niacin (Vitamin B3) | 0.63 mg | 1.01 mg |
| Vitamin B6 | 0.07 mg | 0.11 mg |
| Folate (DFE) | 20.1 µg | 32.1 µg |
| Choline | 8.9 mg | 14.2 mg |
