Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Beetroot, peeled and grated coarse | 240 g | Sweet · Heating |
 Carrots, peeled and grated coarse | 240 g | Sweet, Bitter · Heating |
 Cucumber, cut into thin half-moons | 280 g | Sweet, Astringent · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Olive oil, measured for dressing | 16 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 16 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Beet Carrot Cucumber Plate, measure 16 g (about 1 tablespoon) of oil and 16 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Place the grated roots in separate bright mounds. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Add cucumber and mint between them as a cool divider. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Drizzle with oil and lemon, season, and serve at room temperature. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Beet Carrot Cucumber Plate stand at room temperature for 7 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Beet Carrot Cucumber Plate is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Beet Carrot Cucumber Plate
| Nutrient | Per 100g | Per Serving (1 serving (203g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 101 kcal |
| Protein | 1.1 g | 2.2 g |
| Total Carbohydrates | 7.4 g | 15.1 g |
| Dietary Fiber | 2.1 g | 4.2 g |
| Total Sugars | 4.0 g | 8.2 g |
| Total Fat | 2.2 g | 4.4 g |
| Calcium | 26.5 mg | 54.0 mg |
| Iron | 0.57 mg | 1.16 mg |
| Magnesium | 16.9 mg | 34.4 mg |
| Phosphorus | 32.4 mg | 66.1 mg |
| Potassium | 257 mg | 524 mg |
| Sodium | 187 mg | 382 mg |
| Zinc | 0.27 mg | 0.55 mg |
| Copper | 0.06 mg | 0.12 mg |
| Manganese | 0.20 mg | 0.40 mg |
| Selenium | 0.3 µg | 0.7 µg |
| Vitamin C | 6.0 mg | 12.1 mg |
| Vitamin A (RAE) | 253.4 µg | 516.3 µg |
| Vitamin E | 0.55 mg | 1.13 mg |
| Vitamin K | 10.8 µg | 21.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.47 mg | 0.95 mg |
| Vitamin B6 | 0.08 mg | 0.16 mg |
| Folate (DFE) | 43.1 µg | 87.8 µg |
| Choline | 6.5 mg | 13.3 mg |
