Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cucumber, cut into thin half-moons | 520 g | Sweet, Astringent · Cooling |
 Whole-milk yogurt, whisked smooth | 260 g | Sour, Sweet · Heating |
 Fresh mint leaves, finely sliced | 24 g | Pungent, Sweet · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 12 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the cucumber, fresh mint leaves, and fennel seeds for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Cucumber Mint Cold Soup; let all components reach room temperature for 10 minutes.
- Blend the cucumber with yogurt until the soup is lightly textured. Blend for 30–40 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Pulse in mint and crushed fennel without turning them bitter. Work in 6 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season, bring the bowl toward room temperature, and stir in the oil. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Cucumber Mint 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 Cucumber Mint 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 Cucumber Mint Cold Soup
| Nutrient | Per 100g | Per Serving (1 serving (205g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 104 kcal |
| Protein | 1.8 g | 3.7 g |
| Total Carbohydrates | 4.7 g | 9.8 g |
| Dietary Fiber | 0.7 g | 1.5 g |
| Total Sugars | 2.3 g | 4.8 g |
| Total Fat | 3.0 g | 6.3 g |
| Calcium | 63.2 mg | 130.1 mg |
| Iron | 0.42 mg | 0.87 mg |
| Magnesium | 15.9 mg | 32.7 mg |
| Phosphorus | 51.6 mg | 106.1 mg |
| Potassium | 170 mg | 349 mg |
| Sodium | 157 mg | 323 mg |
| Zinc | 0.31 mg | 0.64 mg |
| Copper | 0.04 mg | 0.09 mg |
| Manganese | 0.12 mg | 0.24 mg |
| Selenium | 0.9 µg | 1.8 µg |
| Vitamin C | 3.0 mg | 6.1 mg |
| Vitamin A (RAE) | 24.5 µg | 50.5 µg |
| Vitamin E | 0.31 mg | 0.64 mg |
| Vitamin K | 11.3 µg | 23.3 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.18 mg | 0.38 mg |
| Vitamin B6 | 0.05 mg | 0.09 mg |
| Folate (DFE) | 10.0 µg | 20.5 µg |
| Choline | 8.6 mg | 17.7 mg |
