Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina, dry and fine | 150 g | Sweet · Cooling |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 290 g | Sweet, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for the pot | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Weeknight Zucchini Mung Semolina, heat 850 ml (about 3 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook mung and zucchini until the cubes turn silky. Maintain gentle medium heat for 18–20 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Whisk semolina and fennel into the simmering liquid. Whisk for 30 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Season the set but soft pot and add olive oil. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Zucchini Mung Semolina 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Weeknight Zucchini Mung Semolina is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Zucchini Mung Semolina
| Nutrient | Per 100g | Per Serving (1 serving (366g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 316 kcal |
| Protein | 4.0 g | 14.7 g |
| Total Carbohydrates | 14.6 g | 53.6 g |
| Dietary Fiber | 2.4 g | 8.7 g |
| Total Sugars | 1.2 g | 4.3 g |
| Total Fat | 1.4 g | 5.2 g |
| Calcium | 23.5 mg | 86.1 mg |
| Iron | 0.95 mg | 3.47 mg |
| Magnesium | 29.4 mg | 107.5 mg |
| Phosphorus | 60.4 mg | 221.0 mg |
| Potassium | 203 mg | 743 mg |
| Sodium | 112 mg | 409 mg |
| Zinc | 0.46 mg | 1.69 mg |
| Copper | 0.14 mg | 0.49 mg |
| Manganese | 0.22 mg | 0.81 mg |
| Selenium | 0.9 µg | 3.2 µg |
| Vitamin C | 4.1 mg | 15.0 mg |
| Vitamin A (RAE) | 2.6 µg | 9.6 µg |
| Vitamin E | 0.24 mg | 0.89 mg |
| Vitamin K | 2.4 µg | 8.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.68 mg | 2.47 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 76.2 µg | 278.8 µg |
| Choline | 11.9 mg | 43.6 mg |
