Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, steamed and chopped fine | 240 g | Astringent, Sweet · Cooling |
 Whole-milk yogurt, whisked smooth | 440 g | Sour, Sweet · Heating |
 Coriander seeds, toasted and crushed | 5 g | Astringent, Bitter, Sweet · Cooling |
 Cilantro leaves, roughly chopped | 18 g | Astringent, Bitter · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Weigh 440 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 steamed spinach and separate the chopped leaves. Squeeze for 20–30 seconds in a clean cloth until the vegetable no longer drips, then loosen it with a fork.
- Fold them into yogurt with coriander and cilantro. Fold for 30 seconds with the heat off, stopping as soon as the yogurt is evenly streaked so the base stays thick.
- Season the green raita and serve it mildly cool. Spread the cooked vegetable in a shallow bowl for 10 minutes, stirring once, until it reaches room temperature before it meets the yogurt.
- Rest Spinach Coriander 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)
Spinach Coriander 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 Spinach Coriander Raita
| Nutrient | Per 100g | Per Serving (1 serving (88g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 52 kcal |
| Protein | 3.5 g | 3.1 g |
| Total Carbohydrates | 5.2 g | 4.6 g |
| Dietary Fiber | 1.1 g | 1.0 g |
| Total Sugars | 2.7 g | 2.4 g |
| Total Fat | 3.1 g | 2.7 g |
| Calcium | 119.4 mg | 105.6 mg |
| Iron | 1.08 mg | 0.96 mg |
| Magnesium | 36.6 mg | 32.4 mg |
| Phosphorus | 83.5 mg | 73.9 mg |
| Potassium | 313 mg | 277 mg |
| Sodium | 328 mg | 290 mg |
| Zinc | 0.49 mg | 0.44 mg |
| Copper | 0.06 mg | 0.05 mg |
| Manganese | 0.33 mg | 0.29 mg |
| Selenium | 1.9 µg | 1.7 µg |
| Vitamin C | 10.7 mg | 9.4 mg |
| Vitamin A (RAE) | 197.4 µg | 174.7 µg |
| Vitamin E | 0.85 mg | 0.75 mg |
| Vitamin K | 171.7 µg | 152.0 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.22 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.37 mg | 0.33 mg |
| Vitamin B6 | 0.10 mg | 0.09 mg |
| Folate (DFE) | 71.7 µg | 63.4 µg |
| Choline | 16.3 mg | 14.4 mg |
