Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Radishes, steamed and grated coarse | 280 g | Pungent · Heating |
 Whole-milk yogurt, whisked smooth | 430 g | Sour, Sweet · Heating |
 Cumin seeds, toasted and crushed | 5 g | Pungent, Bitter · Heating |
 Fresh mint leaves, finely sliced | 18 g | Pungent, Sweet · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Cooked Radish Cumin Raita, 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 radish and squeeze away excess water. 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 through yogurt with mint and crushed cumin. 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 offer only a small spoonful. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Cooked Radish Cumin 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)
Cooked Radish Cumin 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 Cooked Radish Cumin Raita
| Nutrient | Per 100g | Per Serving (1 serving (92g)) |
|---|---|---|
| Energy (Calories) | 56 kcal | 51 kcal |
| Protein | 2.7 g | 2.5 g |
| Total Carbohydrates | 5.2 g | 4.8 g |
| Dietary Fiber | 0.9 g | 0.8 g |
| Total Sugars | 3.1 g | 2.9 g |
| Total Fat | 2.8 g | 2.6 g |
| Calcium | 95.9 mg | 88.4 mg |
| Iron | 0.71 mg | 0.65 mg |
| Magnesium | 14.6 mg | 13.5 mg |
| Phosphorus | 71.6 mg | 66.0 mg |
| Potassium | 210 mg | 194 mg |
| Sodium | 304 mg | 280 mg |
| Zinc | 0.42 mg | 0.38 mg |
| Copper | 0.03 mg | 0.03 mg |
| Manganese | 0.08 mg | 0.07 mg |
| Selenium | 1.5 µg | 1.4 µg |
| Vitamin C | 6.7 mg | 6.2 mg |
| Vitamin A (RAE) | 33.6 µg | 31.0 µg |
| Vitamin E | 0.07 mg | 0.06 mg |
| Vitamin K | 0.6 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.25 mg | 0.23 mg |
| Vitamin B6 | 0.06 mg | 0.05 mg |
| Folate (DFE) | 16.4 µg | 15.1 µg |
| Choline | 11.5 mg | 10.6 mg |
