Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, shaved into ribbons | 340 g | Sweet, Astringent · Cooling |
 Carrots, peeled and grated coarse | 220 g | Sweet, Bitter · Heating |
 Cilantro leaves, roughly chopped | 20 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 | 20 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Zucchini Carrot Ribbon Salad, measure 18 g (about 1 tablespoon) of oil and 20 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Curl the zucchini ribbons loosely with the grated carrot. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Tuck cilantro and crushed coriander through the vegetables. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Dress lightly with oil, lime, and salt immediately before serving. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Zucchini Carrot Ribbon Salad 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 Zucchini Carrot Ribbon 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 Zucchini Carrot Ribbon Salad
| Nutrient | Per 100g | Per Serving (1 serving (156g)) |
|---|---|---|
| Energy (Calories) | 53 kcal | 83 kcal |
| Protein | 1.2 g | 1.8 g |
| Total Carbohydrates | 5.9 g | 9.3 g |
| Dietary Fiber | 2.0 g | 3.2 g |
| Total Sugars | 3.1 g | 4.9 g |
| Total Fat | 3.3 g | 5.2 g |
| Calcium | 29.3 mg | 45.8 mg |
| Iron | 0.53 mg | 0.83 mg |
| Magnesium | 17.7 mg | 27.6 mg |
| Phosphorus | 38.3 mg | 60.0 mg |
| Potassium | 284 mg | 445 mg |
| Sodium | 216 mg | 338 mg |
| Zinc | 0.32 mg | 0.49 mg |
| Copper | 0.06 mg | 0.10 mg |
| Manganese | 0.18 mg | 0.27 mg |
| Selenium | 0.4 µg | 0.6 µg |
| Vitamin C | 13.8 mg | 21.5 mg |
| Vitamin A (RAE) | 309.7 µg | 484.7 µg |
| Vitamin E | 0.83 mg | 1.30 mg |
| Vitamin K | 18.6 µg | 29.2 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.65 mg | 1.02 mg |
| Vitamin B6 | 0.14 mg | 0.22 mg |
| Folate (DFE) | 21.9 µg | 34.3 µg |
| Choline | 8.8 mg | 13.8 mg |
