White radish (mooli / مولی) retail markets aur grocery shops mein aam tor par per piece ~300 g–900 g ke beech milti hai—size aur variety ke mutabiq farq hota hai. Medium sized mooli ka wazan usually ~400 g–700 g per root hota hai, aur kuch lambi aur moti varieties ~800 g–900 g tak bhi ho sakti hain. White radish ka outer skin clean white hota hai aur andar ka gudar crisp aur juicy rehta hai, jis mein mild peppery flavour hota hai jo raw salads, soups aur cooked sabziyon mein zabardast fit hota hai.

Mooli ek winter-friendly vegetable hai lekin saal bhar grocery markets ya local vegetable vendors par available rehti hai. Is ka taste mild sweet se thoda peppery tak hota hai—raw eating ke sath sath cooked recipes mein bhi ye versatile hoti hai.

Cooking / Serving Tips:

Preparation :
Mooli ko pehle achi tarah wash karein aur zarurat ho to peel kar lein. Root ko slices, cubes ya matchsticks mein cut karke salads, stir-fry, soups aur sabziyon mein use karein.

Pakistani & Asian Cooking Use :
Pakistani kitchens mein mooli sabzi, mooli ka achar, mooli daal, soups, stir-fried dishes aur mooli paratha bohat pasand ki jati hain. Masalon ke sath slow cook karne se flavour aur texture dono behtar hotay hain.

Salad / Raw Use :
Thin slices ya grated mooli ko lemon, salt aur pepper ke sath salads mein add karna refreshing aur crunchy option hai.

Soups / Stews:
Mooli soups, stews aur broths mein cook honay par soft aur flavourful texture deti hai—yeh especially cool mosam mein comforting dish banati hai.

Storage Tips :
Whole white radish ko fridge ke crisper drawer mein loose bag ya perforated container mein rakh kar 1–2 weeks tak fresh rakha ja sakta hai; cut pieces ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Mooli fiber aur high water content se rich hoti hai jo digestion ko support karti hai aur constipation aur gas jaise masail ko kam karti hai.

Immune & Hydration :
High water content aur vitamin C immune system ko strengthen karta hai aur body ko hydrated rakhta hai.

Weight & Metabolism Support :
Low calorie aur fiber ki wajah se mooli diet plans mein weight management ke liye useful hoti hai—yeh fullness feel deti hai bina zyada calories diye.

Heart & Blood Pressure Support :
Mooli mein potassium hota hai jo heart health aur blood pressure ko support karne mein madadgar ho sakta hai.

Detox & Antioxidant Support :
Radish phytochemicals aur antioxidants body ko oxidative stress se protect karte hain aur detoxification processes ko support kartay hain.

Who Can Use :
Zyada tar log cooked ya raw mooli ko apni daily diet mein include kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hoti hai.

Who Should Avoid or Limit :
Kuch sensitive digestion walay log raw cruciferous vegetables se gas ya bloating feel kar sakte hain; cooked form mein moderate portion behtar hota hai.

Diet Plan Use :
Mooli ko salads, soups, stir-fries aur sabziyon mein balanced meals ka part banaya ja sakta hai—fried aur heavy creamy sauces ko limit rakhein.

Nutritional Value:

White radish is naturally low in calories aur high in water aur dietary fiber, jo digestion, hydration aur metabolism support kartay hain. Is mein vitamin C, potassium aur small amounts of folate bhi hotay hain jo overall nutrient profile ko enhance karte hain.

Nutritional Information (Approx per 100g):

• Calories: approx 18–20 kcal

• Carbohydrates: ~3.5–4 g

• Dietary Fiber: ~1.8–2 g

• Protein: ~< 1 g

• Fat: ~0–0.1 g

• Vitamin C: present in meaningful amount

• Potassium: moderate amount