Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, shaved into ribbons | 300 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 220 g | Sweet, Pungent · Cooling |
 Arugula leaves, washed and dried | 180 g | Pungent, Bitter · Heating |
 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 | 16 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Zucchini Fennel Arugula, 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 and fennel ribbons into loose bundles. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Tuck arugula and crushed fennel among the curls. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Drizzle with oil and lemon, season, and leave the texture airy. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Zucchini Fennel Arugula 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 Fennel Arugula 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 Fennel Arugula
| Nutrient | Per 100g | Per Serving (1 serving (184g)) |
|---|---|---|
| Energy (Calories) | 44 kcal | 81 kcal |
| Protein | 1.6 g | 3.0 g |
| Total Carbohydrates | 4.8 g | 8.9 g |
| Dietary Fiber | 2.0 g | 3.7 g |
| Total Sugars | 2.7 g | 5.1 g |
| Total Fat | 2.6 g | 4.8 g |
| Calcium | 67.2 mg | 124.2 mg |
| Iron | 0.85 mg | 1.57 mg |
| Magnesium | 26.1 mg | 48.2 mg |
| Phosphorus | 46.0 mg | 84.9 mg |
| Potassium | 331 mg | 612 mg |
| Sodium | 183 mg | 338 mg |
| Zinc | 0.33 mg | 0.60 mg |
| Copper | 0.07 mg | 0.12 mg |
| Manganese | 0.24 mg | 0.45 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 15.8 mg | 29.1 mg |
| Vitamin A (RAE) | 47.4 µg | 87.6 µg |
| Vitamin E | 0.66 mg | 1.22 mg |
| Vitamin K | 48.2 µg | 89.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.48 mg | 0.89 mg |
| Vitamin B6 | 0.10 mg | 0.19 mg |
| Folate (DFE) | 41.6 µg | 76.9 µg |
| Choline | 11.6 mg | 21.5 mg |
