Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 135 g | Sweet, Astringent · Cooling |
 Bottle gourd, diced | 180 g | Sweet · Cooling |
 Carrot, diced | 110 g | Sweet, Bitter · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, sliced | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the mung dal and soak it for 25 minutes; drain well.
- Combine the pulse, turmeric, and water in a pot; bring to a boil and skim any foam from the surface.
- Add diced diced bottle gourd carrot, cumin, and ginger; simmer until the pulse is completely tender.
- Whisk the soup to loosen some of the cooked pulse while keeping the broth pourable, then add the rock salt.
- Rest covered for three minutes and ladle into warm bowls.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (classical yusha pulse-soup tradition)
Vegetable Yusha is prepared as a pourable pulse broth rather than a heavy stew. Vata: add a small spoon of ghee at the table. Pitta: omit extra chilies and emphasize coriander. Kapha: increase dry spice modestly and keep the broth thin.
USDA Nutrition Facts for Vegetable Yusha
| Nutrient | Per 100g | Per Serving (1 serving (484g)) |
|---|---|---|
| Energy (Calories) | 29 kcal | 140 kcal |
| Protein | 1.8 g | 8.8 g |
| Total Carbohydrates | 5.4 g | 26.1 g |
| Dietary Fiber | 1.4 g | 6.7 g |
| Total Sugars | 0.7 g | 3.6 g |
| Total Fat | 0.1 g | 0.7 g |
| Calcium | 17.5 mg | 84.6 mg |
| Iron | 0.65 mg | 3.16 mg |
| Magnesium | 16.5 mg | 79.9 mg |
| Phosphorus | 29.8 mg | 144.6 mg |
| Potassium | 124 mg | 603 mg |
| Sodium | 89 mg | 429 mg |
| Zinc | 0.28 mg | 1.38 mg |
| Copper | 0.08 mg | 0.39 mg |
| Manganese | 0.11 mg | 0.52 mg |
| Selenium | 0.6 µg | 3.0 µg |
| Vitamin C | 1.6 mg | 7.9 mg |
| Vitamin A (RAE) | 47.9 µg | 232.1 µg |
| Vitamin E | 0.08 mg | 0.41 mg |
| Vitamin K | 1.4 µg | 6.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.22 mg |
| Vitamin B6 | 0.04 mg | 0.19 mg |
| Folate (DFE) | 45.2 µg | 219.2 µg |
| Choline | 7.5 mg | 36.2 mg |
