Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bottle gourd, steamed and mashed coarse | 300 g | Sweet · Cooling |
 Whole-milk yogurt, whisked smooth | 420 g | Sour, Sweet · Heating |
 Cumin seeds, toasted and crushed | 5 g | Pungent, Bitter · Heating |
 Cilantro leaves, roughly chopped | 18 g | Astringent, Bitter · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Bottle Gourd Cumin 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.
- Drain the steamed gourd and let it cool until merely warm. Spread the cooked vegetable in a shallow bowl for 10 minutes, stirring once, until it reaches room temperature before it meets the yogurt.
- Fold it into yogurt with cumin and chopped cilantro. 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 keep the texture softly chunky. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Bottle Gourd Cumin 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)
Bottle Gourd Cumin 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 Bottle Gourd Cumin Raita
| Nutrient | Per 100g | Per Serving (1 serving (93g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 49 kcal |
| Protein | 2.6 g | 2.4 g |
| Total Carbohydrates | 4.9 g | 4.6 g |
| Dietary Fiber | 0.3 g | 0.3 g |
| Total Sugars | 2.3 g | 2.2 g |
| Total Fat | 2.7 g | 2.5 g |
| Calcium | 89.7 mg | 83.9 mg |
| Iron | 0.57 mg | 0.53 mg |
| Magnesium | 13.7 mg | 12.8 mg |
| Phosphorus | 66.4 mg | 62.1 mg |
| Potassium | 177 mg | 165 mg |
| Sodium | 286 mg | 267 mg |
| Zinc | 0.57 mg | 0.53 mg |
| Copper | 0.02 mg | 0.02 mg |
| Manganese | 0.06 mg | 0.06 mg |
| Selenium | 1.4 µg | 1.3 µg |
| Vitamin C | 5.0 mg | 4.7 mg |
| Vitamin A (RAE) | 35.5 µg | 33.2 µg |
| Vitamin E | 0.12 mg | 0.11 mg |
| Vitamin K | 7.6 µg | 7.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.26 mg | 0.24 mg |
| Vitamin B6 | 0.05 mg | 0.04 mg |
| Folate (DFE) | 7.9 µg | 7.4 µg |
| Choline | 9.0 mg | 8.4 mg |
