Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, steamed and mashed coarse | 290 g | Sweet · 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 | 18 g | Pungent, Sweet · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Pumpkin Fennel 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 mashed pumpkin before bringing it near the yogurt. Spread the cooked vegetable in a shallow bowl for 10 minutes, stirring once, until it reaches room temperature before it meets the yogurt.
- Swirl it through with mint and crushed fennel. Fold for 30 seconds with the heat off, stopping as soon as the yogurt is evenly streaked so the base stays thick.
- Season the golden raita and avoid overmixing. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Pumpkin Fennel 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)
Pumpkin 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 Pumpkin Fennel Raita
| Nutrient | Per 100g | Per Serving (1 serving (92g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 54 kcal |
| Protein | 2.8 g | 2.6 g |
| Total Carbohydrates | 6.4 g | 5.9 g |
| Dietary Fiber | 0.7 g | 0.6 g |
| Total Sugars | 3.4 g | 3.1 g |
| Total Fat | 2.7 g | 2.5 g |
| Calcium | 94.7 mg | 87.4 mg |
| Iron | 0.57 mg | 0.52 mg |
| Magnesium | 15.5 mg | 14.3 mg |
| Phosphorus | 79.8 mg | 73.7 mg |
| Potassium | 252 mg | 233 mg |
| Sodium | 288 mg | 266 mg |
| Zinc | 0.42 mg | 0.39 mg |
| Copper | 0.07 mg | 0.06 mg |
| Manganese | 0.12 mg | 0.11 mg |
| Selenium | 1.4 µg | 1.3 µg |
| Vitamin C | 4.7 mg | 4.4 mg |
| Vitamin A (RAE) | 199.9 µg | 184.4 µg |
| Vitamin E | 0.45 mg | 0.42 mg |
| Vitamin K | 0.5 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.19 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.40 mg | 0.36 mg |
| Vitamin B6 | 0.06 mg | 0.05 mg |
| Folate (DFE) | 13.1 µg | 12.0 µg |
| Choline | 11.9 mg | 11.0 mg |
