Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Beetroot, cooked and grated coarse | 300 g | Sweet · Heating |
 Cumin seeds, toasted and crushed | 5 g | Pungent, Bitter · Heating |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Lemon juice, freshly squeezed | 22 g | Sour · Heating |
 Sesame oil, measured for blending | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 22 g (about 1 tablespoon) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Cool the cooked beet until warm rather than hot. Spread the cooked component on a plate for 8–10 minutes, turning it once, until it is at room temperature before blending.
- Pulse it with mint, cumin, oil, and lemon to a coarse relish. Work in 6 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Add salt and rest the ruby chutney for five minutes. Stir the salt through for 20 seconds, then stand at room temperature for 5 minutes before the final taste.
- Rest Beet Cumin Chutney for 25 minutes, taste only after the flavors settle, and refrigerate any unused portion in a clean covered container.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Beet Cumin Chutney is a concentrated accompaniment; use a small portion with a compatible meal Vata: pair it with warm moist food and avoid an oversized raw portion. Pitta: reduce sourness and hot chili where present. Kapha: keep oil and sweetener restrained while favoring pungent aromatics.
USDA Nutrition Facts for Beet Cumin Chutney
| Nutrient | Per 100g | Per Serving (1 serving (45g)) |
|---|---|---|
| Energy (Calories) | 80 kcal | 36 kcal |
| Protein | 1.8 g | 0.8 g |
| Total Carbohydrates | 9.8 g | 4.5 g |
| Dietary Fiber | 3.0 g | 1.4 g |
| Total Sugars | 5.7 g | 2.6 g |
| Total Fat | 4.3 g | 2.0 g |
| Calcium | 41.0 mg | 18.8 mg |
| Iron | 1.88 mg | 0.86 mg |
| Magnesium | 28.7 mg | 13.1 mg |
| Phosphorus | 44.6 mg | 20.4 mg |
| Potassium | 330 mg | 151 mg |
| Sodium | 598 mg | 273 mg |
| Zinc | 0.42 mg | 0.19 mg |
| Copper | 0.09 mg | 0.04 mg |
| Manganese | 0.38 mg | 0.17 mg |
| Selenium | 0.7 µg | 0.3 µg |
| Vitamin C | 9.0 mg | 4.1 mg |
| Vitamin A (RAE) | 14.2 µg | 6.5 µg |
| Vitamin E | 0.14 mg | 0.06 mg |
| Vitamin K | 0.8 µg | 0.3 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 | 0.20 mg |
| Vitamin B6 | 0.07 mg | 0.03 mg |
| Folate (DFE) | 96.4 µg | 44.1 µg |
| Choline | 5.6 mg | 2.5 mg |
