Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cucumber, peeled and grated coarse | 300 g | Sweet, Astringent · Cooling |
 Whole-milk yogurt, whisked smooth | 420 g | Sour, Sweet · Heating |
 Fennel seeds, toasted and crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- 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.
- Squeeze the grated cucumber lightly and loosen the yogurt. Squeeze for 20–30 seconds in a clean cloth until the vegetable no longer drips, then loosen it with a fork.
- Fold in the vegetable, mint, and crushed fennel without beating. 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 take off its chill before serving. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Cucumber Fennel Raita for 30 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)
Cucumber Fennel 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 Cucumber Fennel Raita
| Nutrient | Per 100g | Per Serving (1 serving (93g)) |
|---|---|---|
| Energy (Calories) | 54 kcal | 50 kcal |
| Protein | 2.6 g | 2.4 g |
| Total Carbohydrates | 5.3 g | 5.0 g |
| Dietary Fiber | 0.7 g | 0.6 g |
| Total Sugars | 3.0 g | 2.8 g |
| Total Fat | 2.7 g | 2.5 g |
| Calcium | 92.1 mg | 86.4 mg |
| Iron | 0.37 mg | 0.35 mg |
| Magnesium | 16.1 mg | 15.1 mg |
| Phosphorus | 71.4 mg | 66.9 mg |
| Potassium | 177 mg | 166 mg |
| Sodium | 284 mg | 266 mg |
| Zinc | 0.38 mg | 0.35 mg |
| Copper | 0.03 mg | 0.03 mg |
| Manganese | 0.11 mg | 0.10 mg |
| Selenium | 1.4 µg | 1.3 µg |
| Vitamin C | 2.4 mg | 2.2 mg |
| Vitamin A (RAE) | 34.6 µg | 32.4 µg |
| Vitamin E | 0.08 mg | 0.07 mg |
| Vitamin K | 6.7 µg | 6.3 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.20 mg | 0.19 mg |
| Vitamin B6 | 0.05 mg | 0.04 mg |
| Folate (DFE) | 9.8 µg | 9.2 µg |
| Choline | 10.9 mg | 10.2 mg |
