Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpea flour | 100 g | Sweet, Astringent · Cooling |
 Plain yogurt | 520 g | Sour, Sweet · Heating |
 Ghee | 35 g | Sweet · Cooling |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Fresh cilantro | 12 g | Astringent, Bitter · Cooling |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Whisk the chickpea flour with the water and half the rock salt to make a smooth, flowing batter.
- Warm the ghee in a wide pan and drip in very small dots of batter, turning them until set and lightly golden.
- Drain the tiny boondi on a cloth and let it cool.
- Whisk the yogurt with the remaining salt and crushed toasted cumin, then fold in the boondi.
- Finish with cilantro and serve one small spoonful at cool room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian boondi raita tradition)
This raita uses a modest amount of small pan-cooked besan boondi. Vata: let the boondi soften fully before serving. Pitta: keep salt and cumin mild. Kapha: use more yogurt than boondi and take a small spoonful.
USDA Nutrition Facts for Boondi Raita
| Nutrient | Per 100g | Per Serving (1 serving (132g)) |
|---|---|---|
| Energy (Calories) | 140 kcal | 186 kcal |
| Protein | 5.4 g | 7.2 g |
| Total Carbohydrates | 11.2 g | 14.8 g |
| Dietary Fiber | 1.4 g | 1.9 g |
| Total Sugars | 4.1 g | 5.4 g |
| Total Fat | 8.3 g | 10.9 g |
| Calcium | 94.1 mg | 124.6 mg |
| Iron | 0.89 mg | 1.18 mg |
| Magnesium | 30.0 mg | 39.8 mg |
| Phosphorus | 108.9 mg | 144.2 mg |
| Potassium | 229 mg | 303 mg |
| Sodium | 233 mg | 308 mg |
| Zinc | 0.66 mg | 0.88 mg |
| Copper | 0.13 mg | 0.17 mg |
| Manganese | 0.22 mg | 0.29 mg |
| Selenium | 2.5 µg | 3.3 µg |
| Vitamin C | 0.8 mg | 1.0 mg |
| Vitamin A (RAE) | 74.1 µg | 98.0 µg |
| Vitamin E | 0.32 mg | 0.42 mg |
| Vitamin K | 6.4 µg | 8.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.34 mg | 0.46 mg |
| Vitamin B6 | 0.10 mg | 0.13 mg |
| Folate (DFE) | 60.6 µg | 80.2 µg |
| Choline | 11.2 mg | 14.9 mg |
