Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Beetroot, peeled and grated coarse | 300 g | Sweet · Heating |
 Fennel bulb, sliced paper-thin | 240 g | Sweet, Pungent · Cooling |
 Fresh dill, leaves finely chopped | 20 g | Pungent, Bitter · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 18 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Toss the grated beet with the delicate fennel slices. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Fold chopped dill and crushed fennel seed through the ruby slaw. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Add the oil, lemon, and salt and let the plate stand five minutes. Fold for 20–30 seconds with the heat off, lifting from the bottom until the dressing is even and no liquid pools in the bowl.
- Let Summer Beet Fennel Slaw stand at room temperature for 7 minutes, toss once more, and serve at midday before the raw vegetables 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 Fennel Slaw 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 Slaw
| Nutrient | Per 100g | Per Serving (1 serving (150g)) |
|---|---|---|
| Energy (Calories) | 65 kcal | 98 kcal |
| Protein | 1.5 g | 2.3 g |
| Total Carbohydrates | 8.5 g | 12.8 g |
| Dietary Fiber | 3.0 g | 4.6 g |
| Total Sugars | 5.0 g | 7.5 g |
| Total Fat | 3.3 g | 5.0 g |
| Calcium | 43.2 mg | 65.2 mg |
| Iron | 1.07 mg | 1.61 mg |
| Magnesium | 22.8 mg | 34.4 mg |
| Phosphorus | 45.7 mg | 68.9 mg |
| Potassium | 366 mg | 552 mg |
| Sodium | 255 mg | 384 mg |
| Zinc | 0.31 mg | 0.47 mg |
| Copper | 0.08 mg | 0.12 mg |
| Manganese | 0.33 mg | 0.49 mg |
| Selenium | 0.6 µg | 1.0 µg |
| Vitamin C | 11.8 mg | 17.7 mg |
| Vitamin A (RAE) | 33.0 µg | 49.7 µg |
| Vitamin E | 0.71 mg | 1.07 mg |
| Vitamin K | 26.9 µg | 40.5 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.52 mg | 0.78 mg |
| Vitamin B6 | 0.06 mg | 0.10 mg |
| Folate (DFE) | 70.3 µg | 105.9 µg |
| Choline | 8.4 mg | 12.7 mg |
