Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, shaved into ribbons | 460 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 200 g | Sweet, Pungent · Cooling |
 Whole-milk yogurt, whisked smooth | 240 g | Sour, Sweet · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 12 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the zucchini, fennel bulb, and fennel seeds for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Zucchini Fennel Cold Soup; let all components reach room temperature for 10 minutes.
- Blend the zucchini and fennel bulb with yogurt until smooth. Blend for 25–35 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Crush the toasted fennel seed and whisk it through the pale soup. Work in 5 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season, let the bowl lose its refrigerator chill, and finish with oil. 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 Cold Soup stand at room temperature for 6 minutes, stir once without aerating it, and serve at midday without chilling it sharply.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Zucchini Fennel Cold Soup 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 Cold Soup
| Nutrient | Per 100g | Per Serving (1 serving (229g)) |
|---|---|---|
| Energy (Calories) | 49 kcal | 112 kcal |
| Protein | 1.9 g | 4.5 g |
| Total Carbohydrates | 4.8 g | 11.1 g |
| Dietary Fiber | 1.3 g | 3.1 g |
| Total Sugars | 3.2 g | 7.3 g |
| Total Fat | 2.7 g | 6.3 g |
| Calcium | 57.1 mg | 131.3 mg |
| Iron | 0.43 mg | 1.00 mg |
| Magnesium | 17.3 mg | 39.7 mg |
| Phosphorus | 58.4 mg | 134.2 mg |
| Potassium | 271 mg | 623 mg |
| Sodium | 153 mg | 352 mg |
| Zinc | 0.33 mg | 0.76 mg |
| Copper | 0.05 mg | 0.11 mg |
| Manganese | 0.16 mg | 0.36 mg |
| Selenium | 0.8 µg | 1.9 µg |
| Vitamin C | 11.8 mg | 27.1 mg |
| Vitamin A (RAE) | 28.0 µg | 64.4 µg |
| Vitamin E | 0.40 mg | 0.92 mg |
| Vitamin K | 16.7 µg | 38.3 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.43 mg | 0.98 mg |
| Vitamin B6 | 0.11 mg | 0.24 mg |
| Folate (DFE) | 19.7 µg | 45.3 µg |
| Choline | 11.6 mg | 26.7 mg |
