Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked beetroot, diced | 220 g | Sweet · Heating |
 Fresh cilantro | 55 g | Astringent, Bitter · Cooling |
 Fresh lemon juice | 20 g | Sour · Heating |
 Fresh ginger | 4 g | Pungent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
| Water | 45 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the diced cooked beetroot and fresh cilantro and fresh lemon juice and fresh ginger.
- Toast the cumin briefly and let it cool.
- Grind the prepared ingredients with the cumin, rock salt, and just enough water to move the blades.
- Scrape down the sides and grind again to a spoonable texture, leaving a little natural body.
- Serve a small spoonful fresh; refrigerate any remainder promptly.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian chutney tradition)
Beetroot Coriander Chutney is a concentrated accompaniment, so a small spoonful is sufficient. Vata: pair with a moist warm meal and moderate sourness. Pitta: reduce chilies and emphasize coriander or coconut. Kapha: keep the chutney sharp, unsweetened, and portions small.
USDA Nutrition Facts for Beetroot Coriander Chutney
| Nutrient | Per 100g | Per Serving (1 serving (43g)) |
|---|---|---|
| Energy (Calories) | 36 kcal | 16 kcal |
| Protein | 1.6 g | 0.7 g |
| Total Carbohydrates | 7.7 g | 3.4 g |
| Dietary Fiber | 2.5 g | 1.1 g |
| Total Sugars | 4.6 g | 2.0 g |
| Total Fat | 0.4 g | 0.2 g |
| Calcium | 30.8 mg | 13.5 mg |
| Iron | 1.39 mg | 0.61 mg |
| Magnesium | 22.8 mg | 10.0 mg |
| Phosphorus | 38.3 mg | 16.7 mg |
| Potassium | 314 mg | 137 mg |
| Sodium | 391 mg | 171 mg |
| Zinc | 0.35 mg | 0.15 mg |
| Copper | 0.10 mg | 0.04 mg |
| Manganese | 0.31 mg | 0.13 mg |
| Selenium | 0.7 µg | 0.3 µg |
| Vitamin C | 10.5 mg | 4.6 mg |
| Vitamin A (RAE) | 54.8 µg | 24.0 µg |
| Vitamin E | 0.46 mg | 0.20 mg |
| Vitamin K | 48.9 µg | 21.4 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.02 mg |
| Niacin (Vitamin B3) | 0.44 mg | 0.19 mg |
| Vitamin B6 | 0.08 mg | 0.03 mg |
| Folate (DFE) | 79.1 µg | 34.6 µg |
| Choline | 6.6 mg | 2.9 mg |
