Tag Archives: ayurvedic

Vegan Beet Raita

This cooling non-dairy yogurt mix can be served as side dish, a sauce or a dressing. It’s best to be enjoyed with biryani, parathas and vegetables. The beets give it an “earthy” sweetness and beautiful bright hot pink color.

According to Joyful Belly School of Ayurvedic Diet & Digestion, raw beets provoke Pitta but cooked beets ( as used in this recipe) are Pitta pacifying. Cooked beets transform the starches into sweeter sugars that are cooling. Beets cleanse and cool the blood, nourish the liver, and improve the eyesight. Beets are good for anemia. Beet juice increases stamina and was used as an aphrodisiac in Roman times. 

Beets are high in flavonoids, known as ‘nature’s biological response modifiers’. Generally, bioflavonoids show anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activity. 

This recipe is slightly adapted from the original by Amadea Morningstar in her book The Ayurvedic Cook: A personalized Guide To Good Nutrition & Health. I replaced the yogurt for vegan coconut yogurt and added a splash of rice vinegar for a little zing. Enjoy it!


Vegan Beet Raita
Serves 5
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Prep Time
15 min
Prep Time
15 min
  1. 3 cups raw beets, grated
  2. 1 bay leaf, crushed
  3. 1 tablespoon sunflower oil
  4. 1/2 teaspoon mustard seeds
  5. 1 teaspoon sea salt
  6. 1 tablespoon maple syrup, rice malt or liquid sweetener of choice
  7. 1 tablespoon rice vinegar
  8. 2 cups non-dairy yogurt ( I used homemade coconut yogurt)
  1. Put 1 inch of water in a large saucepan, set in stainless steel steamer. Place grated beets in steamer, bring water to boil, cover and steam beets 2 to 3 minutes over medium heat.
  2. Heat oil in small skillet; add mustard seeds and crumbled bay leaf. When mustard seeds pop, take skillet off heat.
  3. Transfer the steamed beets and oil to a medium mixing bowl. Add salt, maple syrup and rice vinegar. Mix well. Adjust seasoning if needed.
  4. Ready to serve. Can be chilled if desired
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