Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, shaved into ribbons | 280 g | Sweet, Astringent · Cooling |
 Cabbage, cut into fine ribbons | 260 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 200 g | Sweet, Pungent · Cooling |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · Heating |
 Olive oil, measured for dressing | 16 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 16 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Zucchini Cabbage Fennel Plate, measure 16 g (about 1 tablespoon) of oil and 16 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Twist the zucchini ribbons beside the cabbage mound. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Layer fennel and dill over the join between them. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Add oil, lemon, and salt and keep the textures distinct. Drizzle for 20–30 seconds with the heat off, moving around the plate so every section is seasoned without being stirred together.
- Let Summer Zucchini Cabbage Fennel Plate stand at room temperature for 3 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 Zucchini Cabbage Fennel 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 Zucchini Cabbage Fennel Plate
| Nutrient | Per 100g | Per Serving (1 serving (199g)) |
|---|---|---|
| Energy (Calories) | 41 kcal | 83 kcal |
| Protein | 1.3 g | 2.5 g |
| Total Carbohydrates | 5.2 g | 10.4 g |
| Dietary Fiber | 2.1 g | 4.1 g |
| Total Sugars | 3.0 g | 5.9 g |
| Total Fat | 2.2 g | 4.5 g |
| Calcium | 37.3 mg | 74.4 mg |
| Iron | 0.67 mg | 1.34 mg |
| Magnesium | 16.2 mg | 32.3 mg |
| Phosphorus | 36.5 mg | 72.8 mg |
| Potassium | 274 mg | 546 mg |
| Sodium | 169 mg | 337 mg |
| Zinc | 0.25 mg | 0.49 mg |
| Copper | 0.05 mg | 0.09 mg |
| Manganese | 0.20 mg | 0.39 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 24.6 mg | 49.1 mg |
| Vitamin A (RAE) | 27.9 µg | 55.5 µg |
| Vitamin E | 0.56 mg | 1.12 mg |
| Vitamin K | 43.3 µg | 86.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.44 mg | 0.88 mg |
| Vitamin B6 | 0.12 mg | 0.23 mg |
| Folate (DFE) | 33.6 µg | 66.9 µg |
| Choline | 10.2 mg | 20.4 mg |
