A refreshing, Ayurvedic yogurt dip with green mint, spices and vegetables. Cooling, easy to digest and perfect as a side dish to curries, dal or summer dishes.
Ingredients (for about 4 servings)
Fresh Ingredients:
2 bunches fresh mint (leaves plucked)
1 cooked potato (diced small)
1 tomato
1 green chili pepper
Seasoning & Base:
500 g natural yogurt (e.g. full-fat, 3.5%)
1 tsp whole cane sugar
1 tsp salt
½ tsp ground cardamom
½ tsp ground cumin
1 tbsp black cumin seeds (for garnish)
Preparation (about 10 minutes)
Prepare ingredients: Pluck mint leaves, roughly chop tomato and chili, dice potato finely.
Blend: Place everything together with yogurt, sugar, salt and spices in a blender and purée until smooth.
Garnish: Fill into bowls and garnish with black cumin seeds.
Serve: Chill until serving. Depending on taste, a splash of lemon juice can be added for extra freshness.
Ayurveda Tips:
Best Time of Day: Ideal as a side dish for lunch or dinner, especially on hot days.
Constitution: Particularly balancing for Pitta through cooling mint. Vata can add a pinch of asafoetida or roasted cumin.
Variation: Those who prefer it creamier can replace the potato with a few spoonfuls of natural quark.
Nutritional Values per Serving
| Nutritional Values | Amount | % NRV* |
|---|---|---|
| Calories | 105 kcal | 5.3% |
| Protein | 4.2g | 8.4% |
| Carbohydrates | 8.3g | 2.8% |
| Fat | 5.8g | 8.3% |
*Based on a 2000-calorie diet
