Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Zucchini, steamed and grated coarse | 290 g | Sweet, Astringent · Cooling |
 Whole-milk yogurt, whisked smooth | 430 g | Sour, Sweet · Heating |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · Heating |
 Coriander seeds, toasted and crushed | 5 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Zucchini Dill 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.
- Press moisture from the steamed zucchini and cool it. Spread the cooked vegetable in a shallow bowl for 10 minutes, stirring once, until it reaches room temperature before it meets the yogurt.
- Combine it gently with yogurt, dill, and crushed coriander. 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 serve it near room temperature. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Zucchini Dill Raita for 15 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)
Zucchini Dill 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 Zucchini Dill Raita
| Nutrient | Per 100g | Per Serving (1 serving (94g)) |
|---|---|---|
| Energy (Calories) | 54 kcal | 51 kcal |
| Protein | 2.8 g | 2.7 g |
| Total Carbohydrates | 5.0 g | 4.7 g |
| Dietary Fiber | 0.7 g | 0.7 g |
| Total Sugars | 3.3 g | 3.1 g |
| Total Fat | 2.8 g | 2.7 g |
| Calcium | 89.7 mg | 84.4 mg |
| Iron | 0.45 mg | 0.42 mg |
| Magnesium | 17.0 mg | 16.0 mg |
| Phosphorus | 77.1 mg | 72.4 mg |
| Potassium | 224 mg | 211 mg |
| Sodium | 287 mg | 270 mg |
| Zinc | 0.43 mg | 0.40 mg |
| Copper | 0.03 mg | 0.03 mg |
| Manganese | 0.12 mg | 0.11 mg |
| Selenium | 1.5 µg | 1.4 µg |
| Vitamin C | 9.8 mg | 9.2 mg |
| Vitamin A (RAE) | 42.6 µg | 40.0 µg |
| Vitamin E | 0.08 mg | 0.08 mg |
| Vitamin K | 1.8 µg | 1.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.19 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.31 mg | 0.29 mg |
| Vitamin B6 | 0.09 mg | 0.09 mg |
| Folate (DFE) | 17.6 µg | 16.6 µg |
| Choline | 12.4 mg | 11.6 mg |
