Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fennel bulb, steamed and chopped fine | 280 g | Sweet, Pungent · Cooling |
 Whole-milk yogurt, whisked smooth | 430 g | Sour, Sweet · Heating |
 Fennel seeds, toasted and crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Fresh dill, leaves finely chopped | 18 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Weigh 430 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 fennel bulb and drain any collected liquid. 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 crushed seed and chopped dill. Fold for 30 seconds with the heat off, stopping as soon as the yogurt is evenly streaked so the base stays thick.
- Season the pale raita and keep the portion modest. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Fennel Bulb Raita for 10 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)
Fennel Bulb 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 Fennel Bulb Raita
| Nutrient | Per 100g | Per Serving (1 serving (92g)) |
|---|---|---|
| Energy (Calories) | 61 kcal | 56 kcal |
| Protein | 2.9 g | 2.7 g |
| Total Carbohydrates | 6.5 g | 6.0 g |
| Dietary Fiber | 1.5 g | 1.4 g |
| Total Sugars | 3.9 g | 3.6 g |
| Total Fat | 2.8 g | 2.6 g |
| Calcium | 105.9 mg | 97.7 mg |
| Iron | 0.57 mg | 0.52 mg |
| Magnesium | 16.8 mg | 15.5 mg |
| Phosphorus | 82.7 mg | 76.3 mg |
| Potassium | 282 mg | 260 mg |
| Sodium | 309 mg | 285 mg |
| Zinc | 0.37 mg | 0.34 mg |
| Copper | 0.04 mg | 0.03 mg |
| Manganese | 0.15 mg | 0.14 mg |
| Selenium | 1.5 µg | 1.4 µg |
| Vitamin C | 7.1 mg | 6.5 mg |
| Vitamin A (RAE) | 55.6 µg | 51.3 µg |
| Vitamin E | 0.26 mg | 0.24 mg |
| Vitamin K | 23.9 µg | 22.1 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.40 mg | 0.37 mg |
| Vitamin B6 | 0.05 mg | 0.05 mg |
| Folate (DFE) | 18.0 µg | 16.6 µg |
| Choline | 13.9 mg | 12.8 mg |
