Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrots, peeled and grated coarse | 260 g | Sweet, Bitter · Heating |
 Cucumber, cut into thin half-moons | 380 g | Sweet, Astringent · Cooling |
 Whole-milk yogurt, whisked smooth | 240 g | Sour, Sweet · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the carrots, cucumber, and fennel seeds for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Carrot Cucumber Cold Soup; let all components reach room temperature for 10 minutes.
- Blend grated carrot and cucumber with yogurt until evenly speckled. Blend for 25–35 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Whisk in crushed fennel and sliced mint by hand. Whisk for 20 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Season the soup and take off its chill before eating. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Carrot Cucumber Cold Soup stand at room temperature for 3 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 Carrot Cucumber 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 Carrot Cucumber Cold Soup
| Nutrient | Per 100g | Per Serving (1 serving (226g)) |
|---|---|---|
| Energy (Calories) | 42 kcal | 95 kcal |
| Protein | 1.7 g | 3.9 g |
| Total Carbohydrates | 6.3 g | 14.3 g |
| Dietary Fiber | 1.4 g | 3.1 g |
| Total Sugars | 3.1 g | 7.1 g |
| Total Fat | 1.4 g | 3.1 g |
| Calcium | 60.5 mg | 137.1 mg |
| Iron | 0.40 mg | 0.90 mg |
| Magnesium | 15.3 mg | 34.6 mg |
| Phosphorus | 50.6 mg | 114.7 mg |
| Potassium | 217 mg | 491 mg |
| Sodium | 161 mg | 365 mg |
| Zinc | 0.31 mg | 0.70 mg |
| Copper | 0.04 mg | 0.10 mg |
| Manganese | 0.13 mg | 0.29 mg |
| Selenium | 0.7 µg | 1.7 µg |
| Vitamin C | 3.8 mg | 8.6 mg |
| Vitamin A (RAE) | 258.9 µg | 587.0 µg |
| Vitamin E | 0.26 mg | 0.58 mg |
| Vitamin K | 10.7 µg | 24.3 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.42 mg | 0.96 mg |
| Vitamin B6 | 0.07 mg | 0.17 mg |
| Folate (DFE) | 12.7 µg | 28.9 µg |
| Choline | 9.1 mg | 20.5 mg |
