Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Plain yogurt | 520 g | Sour, Sweet · Heating |
| Fresh bathua (lambsquarters), steamed and chopped | 220 g | Whole culinary ingredient |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Prepare the steamed and chopped fresh bathua (lambsquarters) and let any cooked component cool to room temperature.
- Whisk the yogurt until smooth and light.
- Crush the toasted cumin and stir it into the yogurt with the rock salt.
- Fold in the prepared main ingredient gently so the yogurt does not become watery.
- Serve one small spoonful at cool room temperature, not directly from ice-cold storage.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian raita tradition)
Bathua Raita is a yogurt condiment intended in small spoonfuls alongside a warm meal. Vata: serve closer to room temperature and reduce raw vegetables. Pitta: favor the mild cumin and modest salt. Kapha: keep the yogurt portion small and the cumin prominent.
USDA Nutrition Facts for Bathua Raita
| Nutrient | Per 100g | Per Serving (1 serving (124g)) |
|---|---|---|
| Energy (Calories) | 69 kcal | 85 kcal |
| Protein | 4.0 g | 4.9 g |
| Total Carbohydrates | 6.2 g | 7.7 g |
| Dietary Fiber | 1.2 g | 1.5 g |
| Total Sugars | 2.9 g | 3.6 g |
| Total Fat | 3.4 g | 4.3 g |
| Calcium | 183.5 mg | 228.1 mg |
| Iron | 0.62 mg | 0.77 mg |
| Magnesium | 19.2 mg | 23.8 mg |
| Phosphorus | 93.6 mg | 116.4 mg |
| Potassium | 255 mg | 317 mg |
| Sodium | 198 mg | 247 mg |
| Zinc | 0.45 mg | 0.56 mg |
| Copper | 0.09 mg | 0.11 mg |
| Manganese | 0.24 mg | 0.30 mg |
| Selenium | 1.8 µg | 2.3 µg |
| Vitamin C | 24.0 mg | 29.8 mg |
| Vitamin A (RAE) | 204.8 µg | 254.6 µg |
| Vitamin E | 0.06 mg | 0.07 mg |
| Vitamin K | 0.2 µg | 0.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.30 mg | 0.37 mg |
| Niacin (Vitamin B3) | 0.47 mg | 0.58 mg |
| Vitamin B6 | 0.11 mg | 0.14 mg |
| Folate (DFE) | 13.8 µg | 17.1 µg |
| Choline | 10.7 mg | 13.3 mg |
