Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Beetroot, cooked and grated coarse | 280 g | Sweet · Heating |
 Whole-milk yogurt, whisked smooth | 420 g | Sour, Sweet · Heating |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Beet Dill Raita, weigh 420 g yogurt into a dry bowl and let it stand for 10 minutes; whisk for 30 seconds so the base is smooth before the cooked or drained additions enter.
- Let the cooked beet cool before stirring it into yogurt. Spread the cooked vegetable in a shallow bowl for 10 minutes, stirring once, until it reaches room temperature before it meets the yogurt.
- Fold in chopped dill and crushed fennel to marble the mixture. Fold for 30 seconds with the heat off, stopping as soon as the yogurt is evenly streaked so the base stays thick.
- Season the raita and serve a small room-temperature portion. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Beet Dill Raita for 20 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 Dill Raita 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 Dill Raita
| Nutrient | Per 100g | Per Serving (1 serving (91g)) |
|---|---|---|
| Energy (Calories) | 64 kcal | 59 kcal |
| Protein | 3.0 g | 2.7 g |
| Total Carbohydrates | 7.4 g | 6.7 g |
| Dietary Fiber | 1.4 g | 1.2 g |
| Total Sugars | 4.9 g | 4.5 g |
| Total Fat | 2.8 g | 2.5 g |
| Calcium | 92.1 mg | 84.1 mg |
| Iron | 0.61 mg | 0.56 mg |
| Magnesium | 18.9 mg | 17.3 mg |
| Phosphorus | 78.0 mg | 71.3 mg |
| Potassium | 250 mg | 229 mg |
| Sodium | 321 mg | 294 mg |
| Zinc | 0.43 mg | 0.39 mg |
| Copper | 0.04 mg | 0.04 mg |
| Manganese | 0.20 mg | 0.18 mg |
| Selenium | 1.5 µg | 1.4 µg |
| Vitamin C | 4.8 mg | 4.4 mg |
| Vitamin A (RAE) | 40.0 µg | 36.5 µg |
| Vitamin E | 0.05 mg | 0.05 mg |
| Vitamin K | 0.2 µg | 0.2 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.29 mg | 0.26 mg |
| Vitamin B6 | 0.06 mg | 0.05 mg |
| Folate (DFE) | 50.3 µg | 45.9 µg |
| Choline | 11.0 mg | 10.1 mg |
