A classic raita with delicate freshness, mild spicing and creamy texture. The combination of yogurt, cucumber, potato and lemon balm has a cooling, nourishing and soothing effect on Agni – perfect as a side dish to spicy meals.
Ingredients (for 4 servings)
Base:
500 g plain yogurt
1⁄2 cucumber
1 cooked potato
Spices:
1 tsp cumin (ground)
1 tsp turmeric
1⁄2 tsp black pepper
1⁄2 tsp salt
For Garnish:
as needed fresh lemon balm
some paprika powder
Preparation (approx. 20 minutes + resting time)
Stir in spices: Stir cumin, turmeric, black pepper and salt into the yogurt and mix well.
Prepare vegetables: Peel and finely dice the potato and cucumber.
Mix: Fold the diced potatoes and cucumbers into the spiced yogurt.
Let it rest: Allow the raita to rest for about 15 minutes so the flavors blend.
Serve: To serve, decorate with finely chopped lemon balm and a pinch of ground paprika and turmeric.
Tip: Also wonderfully suitable as a light summer dish with flatbread or rice.
Ayurveda Tips:
Best time of day: Particularly suitable at midday or as a cooling evening side dish.
Constitution: Ideal for Pitta types – cooling, balancing and gentle. Vata also benefits from the grounding effect of the potato. For Kapha, better in small quantities.
Spice tip: For extra freshness, you can add a little lemon juice or mint.
Nutritional values per serving
| Nutrients | Amount | % NRV* |
|---|---|---|
| Calories | 105 kcal | 5.3% |
| Protein | 4.6g | 9.2% |
| Carbohydrates | 8.2g | 2.7% |
| Fat | 5.3g | 7.6% |
*Based on a 2000-calorie diet
