Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, diced | 600 g | Sweet, Astringent · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the diced zucchini small and evenly so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Zucchini Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Zucchini Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (185g)) |
|---|---|---|
| Energy (Calories) | 55 kcal | 102 kcal |
| Protein | 1.3 g | 2.4 g |
| Total Carbohydrates | 3.8 g | 6.9 g |
| Dietary Fiber | 1.5 g | 2.7 g |
| Total Sugars | 2.4 g | 4.5 g |
| Total Fat | 4.3 g | 8.0 g |
| Calcium | 18.9 mg | 35.0 mg |
| Iron | 0.57 mg | 1.05 mg |
| Magnesium | 18.6 mg | 34.4 mg |
| Phosphorus | 41.0 mg | 75.8 mg |
| Potassium | 241 mg | 445 mg |
| Sodium | 218 mg | 403 mg |
| Zinc | 0.35 mg | 0.65 mg |
| Copper | 0.08 mg | 0.14 mg |
| Manganese | 0.18 mg | 0.33 mg |
| Selenium | 1.6 µg | 3.0 µg |
| Vitamin C | 14.8 mg | 27.3 mg |
| Vitamin A (RAE) | 8.6 µg | 15.9 µg |
| Vitamin E | 0.22 mg | 0.40 mg |
| Vitamin K | 6.7 µg | 12.3 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.42 mg | 0.78 mg |
| Vitamin B6 | 0.14 mg | 0.25 mg |
| Folate (DFE) | 21.7 µg | 40.2 µg |
| Choline | 9.2 mg | 17.0 mg |
