Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Yam, diced | 220 g | Sweet · Cooling |
 Green beans, cut | 180 g | Sweet, Astringent · Cooling |
 Green plantain, diced | 160 g | Sweet, Astringent · Cooling |
 Sweet potato, diced | 160 g | Sweet · Cooling |
 Fresh fenugreek leaves | 100 g | Bitter, Pungent · Heating |
 Fresh coconut, grated | 35 g | Sweet · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Sesame oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 180 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced yam and green beans cut and diced green plantain and diced sweet potato into even pieces.
- Warm the Sesame oil in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and fresh fenugreek leaves, grated fresh coconut, coriander seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Gujarati undhiyu tradition)
Light Undhiyu is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Light Undhiyu
| Nutrient | Per 100g | Per Serving (1 serving (268g)) |
|---|---|---|
| Energy (Calories) | 127 kcal | 340 kcal |
| Protein | 3.4 g | 9.2 g |
| Total Carbohydrates | 20.5 g | 55.2 g |
| Dietary Fiber | 4.9 g | 13.3 g |
| Total Sugars | 2.4 g | 6.4 g |
| Total Fat | 3.8 g | 10.2 g |
| Calcium | 163.1 mg | 438.3 mg |
| Iron | 4.11 mg | 11.05 mg |
| Magnesium | 58.4 mg | 156.8 mg |
| Phosphorus | 88.5 mg | 238.0 mg |
| Potassium | 482 mg | 1296 mg |
| Sodium | 167 mg | 448 mg |
| Zinc | 0.51 mg | 1.37 mg |
| Copper | 0.11 mg | 0.31 mg |
| Manganese | 0.23 mg | 0.62 mg |
| Selenium | 0.8 µg | 2.2 µg |
| Vitamin C | 9.4 mg | 25.4 mg |
| Vitamin A (RAE) | 155.2 µg | 417.1 µg |
| Vitamin E | 0.60 mg | 1.62 mg |
| Vitamin K | 79.9 µg | 214.8 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.60 mg | 1.61 mg |
| Vitamin B6 | 0.16 mg | 0.43 mg |
| Folate (DFE) | 12.8 µg | 34.5 µg |
| Choline | 8.5 mg | 22.8 mg |
