Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrots, steamed and grated coarse | 280 g | Sweet, Bitter · Heating |
 Whole-milk yogurt, whisked smooth | 420 g | Sour, Sweet · Heating |
 Coriander seeds, toasted and crushed | 5 g | Astringent, Bitter, Sweet · Cooling |
 Cilantro leaves, roughly chopped | 20 g | Astringent, Bitter · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Carrot Coriander 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.
- Cool the steamed carrot until warm and whisk the yogurt separately. 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 the carrot, cilantro, and crushed coriander. Fold for 30 seconds with the heat off, stopping as soon as the yogurt is evenly streaked so the base stays thick.
- Season and serve the raita without refrigerator chill. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Carrot Coriander Raita 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)
Carrot Coriander 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 Carrot Coriander Raita
| Nutrient | Per 100g | Per Serving (1 serving (91g)) |
|---|---|---|
| Energy (Calories) | 63 kcal | 58 kcal |
| Protein | 2.7 g | 2.5 g |
| Total Carbohydrates | 7.4 g | 6.7 g |
| Dietary Fiber | 1.4 g | 1.3 g |
| Total Sugars | 4.2 g | 3.8 g |
| Total Fat | 2.8 g | 2.6 g |
| Calcium | 92.6 mg | 84.5 mg |
| Iron | 0.28 mg | 0.25 mg |
| Magnesium | 13.9 mg | 12.7 mg |
| Phosphorus | 75.7 mg | 69.0 mg |
| Potassium | 240 mg | 219 mg |
| Sodium | 318 mg | 290 mg |
| Zinc | 0.39 mg | 0.35 mg |
| Copper | 0.03 mg | 0.03 mg |
| Manganese | 0.08 mg | 0.07 mg |
| Selenium | 1.5 µg | 1.4 µg |
| Vitamin C | 3.4 mg | 3.1 mg |
| Vitamin A (RAE) | 357.1 µg | 325.9 µg |
| Vitamin E | 0.36 mg | 0.33 mg |
| Vitamin K | 13.7 µg | 12.5 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.50 mg | 0.46 mg |
| Vitamin B6 | 0.08 mg | 0.08 mg |
| Folate (DFE) | 13.0 µg | 11.9 µg |
| Choline | 12.5 mg | 11.4 mg |
