Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Plain whole-milk yogurt | 240 g | Sour, Sweet · Heating |
| Water | 720 g | Whole culinary ingredient |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Fresh cilantro | 12 g | Astringent, Bitter · Cooling |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 2 g | Salty · Cooling |
Step-by-Step Preparation
- Whisk the yogurt until completely smooth.
- Add the water gradually and churn or whisk vigorously until a light foam forms.
- Skim any heavy butter flecks if they gather at the surface.
- Stir in the toasted cumin, rock salt, and toasted and crushed fennel seeds, fresh cilantro.
- Serve freshly churned at cool room temperature, not ice-cold.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (classical takra tradition)
Fennel Takra is diluted, churned yogurt rather than undiluted lassi. Vata: use slightly less water and take it at midday. Pitta: favor coriander or mint and reduce salt. Kapha: use the full dilution and add dry ginger if suitable.
USDA Nutrition Facts for Fennel Takra
| Nutrient | Per 100g | Per Serving (1 serving (245g)) |
|---|---|---|
| Energy (Calories) | 22 kcal | 54 kcal |
| Protein | 1.1 g | 2.6 g |
| Total Carbohydrates | 1.8 g | 4.3 g |
| Dietary Fiber | 0.2 g | 0.6 g |
| Total Sugars | 1.0 g | 2.5 g |
| Total Fat | 1.2 g | 3.0 g |
| Calcium | 41.9 mg | 102.7 mg |
| Iron | 0.30 mg | 0.74 mg |
| Magnesium | 6.4 mg | 15.8 mg |
| Phosphorus | 28.8 mg | 70.7 mg |
| Potassium | 59 mg | 144 mg |
| Sodium | 94 mg | 230 mg |
| Zinc | 0.15 mg | 0.36 mg |
| Copper | 0.02 mg | 0.04 mg |
| Manganese | 0.04 mg | 0.10 mg |
| Selenium | 0.6 µg | 1.4 µg |
| Vitamin C | 0.6 mg | 1.4 mg |
| Vitamin A (RAE) | 16.1 µg | 39.5 µg |
| Vitamin E | 0.06 mg | 0.14 mg |
| Vitamin K | 3.9 µg | 9.5 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.09 mg | 0.21 mg |
| Vitamin B6 | 0.02 mg | 0.04 mg |
| Folate (DFE) | 2.5 µg | 6.1 µg |
| Choline | 4.0 mg | 9.7 mg |
