Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Beetroot, peeled and grated coarse | 260 g | Sweet · Heating |
 Fennel bulb, sliced paper-thin | 240 g | Sweet, Pungent · Cooling |
 Whole-milk yogurt, whisked smooth | 260 g | Sour, Sweet · Heating |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the beetroot, fennel bulb, and fresh dill for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Beet Fennel Cold Soup; let all components reach room temperature for 10 minutes.
- Puree the beet and fennel bulb with yogurt to a vivid soup. Blend for 20–30 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Fold in chopped dill and crushed fennel without blending again. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Season and stand the bowl at room temperature for ten minutes. 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 Fennel Cold Soup stand at room temperature for 5 minutes, stir once without aerating it, and serve at midday without chilling it sharply.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Beet Fennel Cold Soup 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 Fennel Cold Soup
| Nutrient | Per 100g | Per Serving (1 serving (197g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 103 kcal |
| Protein | 2.3 g | 4.6 g |
| Total Carbohydrates | 7.7 g | 15.1 g |
| Dietary Fiber | 2.1 g | 4.2 g |
| Total Sugars | 4.8 g | 9.4 g |
| Total Fat | 1.7 g | 3.4 g |
| Calcium | 74.0 mg | 145.9 mg |
| Iron | 0.76 mg | 1.51 mg |
| Magnesium | 19.9 mg | 39.2 mg |
| Phosphorus | 66.0 mg | 130.2 mg |
| Potassium | 316 mg | 624 mg |
| Sodium | 205 mg | 404 mg |
| Zinc | 0.36 mg | 0.71 mg |
| Copper | 0.06 mg | 0.11 mg |
| Manganese | 0.23 mg | 0.46 mg |
| Selenium | 1.2 µg | 2.3 µg |
| Vitamin C | 7.9 mg | 15.6 mg |
| Vitamin A (RAE) | 41.9 µg | 82.6 µg |
| Vitamin E | 0.21 mg | 0.41 mg |
| Vitamin K | 19.2 µg | 37.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.42 mg | 0.84 mg |
| Vitamin B6 | 0.06 mg | 0.12 mg |
| Folate (DFE) | 50.6 µg | 99.9 µg |
| Choline | 11.0 mg | 21.7 mg |
