Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-milk yogurt, whisked smooth | 460 g | Sour, Sweet · Heating |
 Fresh mint leaves, finely sliced | 28 g | Pungent, Sweet · Cooling |
 Cilantro leaves, roughly chopped | 28 g | Astringent, Bitter · Cooling |
 Fennel seeds, toasted and crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Weigh 460 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.
- Whisk the yogurt only until it becomes uniform and fluid. Whisk for 60 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Fold in sliced mint, cilantro, and crushed fennel by hand. Fold for 30 seconds with the heat off, stopping as soon as the yogurt is evenly streaked so the base stays thick.
- Season the herb raita and stand it briefly before serving. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Mint Cilantro 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)
Mint Cilantro 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 Mint Cilantro Raita
| Nutrient | Per 100g | Per Serving (1 serving (65g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 50 kcal |
| Protein | 3.8 g | 2.5 g |
| Total Carbohydrates | 6.4 g | 4.2 g |
| Dietary Fiber | 1.0 g | 0.6 g |
| Total Sugars | 3.6 g | 2.4 g |
| Total Fat | 4.1 g | 2.7 g |
| Calcium | 139.2 mg | 91.5 mg |
| Iron | 0.54 mg | 0.36 mg |
| Magnesium | 18.9 mg | 12.4 mg |
| Phosphorus | 99.4 mg | 65.4 mg |
| Potassium | 218 mg | 143 mg |
| Sodium | 410 mg | 270 mg |
| Zinc | 0.50 mg | 0.33 mg |
| Copper | 0.04 mg | 0.03 mg |
| Manganese | 0.15 mg | 0.10 mg |
| Selenium | 2.0 µg | 1.3 µg |
| Vitamin C | 3.8 mg | 2.5 mg |
| Vitamin A (RAE) | 71.3 µg | 46.9 µg |
| Vitamin E | 0.19 mg | 0.12 mg |
| Vitamin K | 16.7 µg | 11.0 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.24 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.33 mg | 0.21 mg |
| Vitamin B6 | 0.06 mg | 0.04 mg |
| Folate (DFE) | 15.5 µg | 10.2 µg |
| Choline | 14.0 mg | 9.2 mg |
