Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Plain yogurt | 520 g | Sour, Sweet · Heating |
 Cucumber, grated and squeezed | 240 g | Sweet, Astringent · Cooling |
 Fresh mint, chopped | 12 g | Pungent, Sweet · Cooling |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Prepare the grated and squeezed cucumber and chopped fresh mint and let any cooked component cool to room temperature.
- Whisk the yogurt until smooth and light.
- Crush the toasted cumin and stir it into the yogurt with the rock salt.
- Fold in the prepared main ingredient gently so the yogurt does not become watery.
- Serve one small spoonful at cool room temperature, not directly from ice-cold storage.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian raita tradition)
Cucumber Raita is a yogurt condiment intended in small spoonfuls alongside a warm meal. Vata: serve closer to room temperature and reduce raw vegetables. Pitta: favor the mild cumin and modest salt. Kapha: keep the yogurt portion small and the cumin prominent.
USDA Nutrition Facts for Cucumber Raita
| Nutrient | Per 100g | Per Serving (1 serving (129g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 77 kcal |
| Protein | 2.9 g | 3.7 g |
| Total Carbohydrates | 5.2 g | 6.8 g |
| Dietary Fiber | 0.3 g | 0.4 g |
| Total Sugars | 3.3 g | 4.2 g |
| Total Fat | 3.1 g | 4.1 g |
| Calcium | 97.3 mg | 126.1 mg |
| Iron | 0.42 mg | 0.55 mg |
| Magnesium | 14.0 mg | 18.2 mg |
| Phosphorus | 78.0 mg | 101.1 mg |
| Potassium | 171 mg | 221 mg |
| Sodium | 179 mg | 232 mg |
| Zinc | 0.38 mg | 0.50 mg |
| Copper | 0.02 mg | 0.03 mg |
| Manganese | 0.06 mg | 0.07 mg |
| Selenium | 1.6 µg | 2.1 µg |
| Vitamin C | 1.7 mg | 2.2 mg |
| Vitamin A (RAE) | 37.1 µg | 48.2 µg |
| Vitamin E | 0.09 mg | 0.11 mg |
| Vitamin K | 5.2 µg | 6.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.16 mg | 0.21 mg |
| Vitamin B6 | 0.05 mg | 0.06 mg |
| Folate (DFE) | 8.6 µg | 11.2 µg |
| Choline | 12.1 mg | 15.7 mg |
