Yogurt salad with roasted beetroot, cumin and fresh mint. Cooling and detoxifying, ideal for warm days and as a harmonizing side dish to spiced main courses.
Ingredients (serves 4)
Base:
2 medium beetroots
400 g plain yogurt (3.5% fat)
1 small garlic clove (optional)
1 tbsp lemon juice
Spices & Aromatics:
1 tsp cumin seeds
1 tbsp ghee or sesame oil
1 handful fresh mint leaves, finely chopped
to taste salt & black pepper
For Garnish:
some mint leaves or a pinch of roasted cumin
Instructions (Active: 15 min | Passive: 45 min)
Roast the beetroot: Wash the beetroots, wrap in aluminum foil and roast in the oven at 200 °C for about 45 minutes until soft. Then peel and grate coarsely or cut into fine dice.
Toast the spices: Lightly toast the cumin seeds in ghee or sesame oil until fragrant. Do not burn.
Mix the raita: Stir together yogurt with lemon juice and finely chopped garlic if desired. Fold in the grated beetroot, toasted cumin and mint. Season to taste with salt and pepper.
Serve: Best enjoyed chilled, ideal as a side dish to dal, rice or vegetable dishes.
Ayurveda Tips:
Best time of day: At midday or in the evening as a cooling side dish to the main meal.
Constitution: Ideal for Pitta types – cooling, refreshing, harmonizing.
Digestion tip: If you are sensitive to raw beetroot, you can use steamed instead of roasted.
Nutritional Values per Serving
| Nutritional Values | Amount | % NRV* |
|---|---|---|
| Calories | 145 kcal | 7.3% |
| Protein | 5.4g | 10.8% |
| Carbohydrates | 12.6g | 4.2% |
| Fat | 7.8g | 11.1% |
*Based on a 2000-calorie diet
