Navratan Raita

1. Put the yogurt in a lare bowl.

2. Add to it the beetroot, carrot, capsicum, onion, green chillies, cucumber and chopped mint and corriander leaves.

3. Mix well.

4. Cover.

5. Refrigerate until ready to serve.

6. Add salt, pepper and red chilli powder just before serving.

7. Mix well.

8. Garnish with almonds.

9. Serve with a spicy curry and rice.

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Nutrient	Quantity
Total fats	36.2425 g
Protein	18.4734 g
Carbohydrates	61.5589 g
Energy	603.378 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0916 g
Water	707.8914 g
Aspartic acid	2.0697 g
Calcium, Ca	403.1645 mg
Lutein + zeaxanthin	3367.0096 g
Fiber, total dietary	8.6114 g
Carotene, beta	5770.7485 g
Niacin	4.8523 mg
Vitamin A, RAE	606.7873 g
Arginine	0.7676 g
Riboflavin	0.7936 mg
Tocopherol, beta	0.0032 mg
Glutamic acid	3.1391 g
Stigmasterol	0.06 mg
Sodium, Na	169.4493 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3378 g
Total lipid (fat)	36.2425 g
Manganese, Mn	1.206 mg
Fructose	0.9414 g
Proline	1.4244 g
Fatty acids, total saturated 16:0	4.0345 g
Fatty acids, total saturated 8:0	0.1029 g
Sucrose	1.5448 g
Choline, total	94.681 mg
Sugars, total	38.0445 g
Serine	0.9205 g
Fatty acids, total saturated 10:0	0.2278 g
Fatty acids, total saturated 18:0	1.2555 g
Vitamin B-6	1.441 mg
Selenium, Se	7.9221 g
Ash	5.0622 g
Vitamin D	4.9 IU
Fatty acids, total saturated 18:1 undifferentiated	20.7619 g
Pantothenic acid	1.4552 mg
Phenylalanine	0.7817 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.8627 mg
Betaine	0.2012 mg
Thiamin	0.5269 mg
Retinol	66.15 g
Methionine	0.369 g
Iron, Fe	5.8084 mg
Carbohydrate, by difference	61.5589 g
Phosphorus, P	470.3891 mg
Folate, total	140.1733 g
Tocopherol, gamma	0.0066 mg
Fatty acids, total saturated 4:0	0.2352 g
Lycopene	0.32 g
Alanine	0.7863 g
Cholesterol	31.85 mg
Valine	1.1154 g
Fatty acids, total saturated 18:2 undifferentiated	5.4033 g
Glycine	0.5719 g
Carotene, alpha	1219.4683 g
Glucose (dextrose)	1.1863 g
Fatty acids, total saturated 14:0	0.8472 g
Zinc, Zn	3.0061 mg
Isoleucine	0.7896 g
Fatty acids, total saturated 12:0	0.272 g
Fatty acids, total polyunsaturated	5.4945 g
Leucine	1.3807 g
Tocotrienol, alpha	0.0325 mg
Vitamin A, IU	11051.0186 IU
Folate, DFE	140.1733 g
Tryptophan	0.1776 g
Vitamin C, total ascorbic acid	1098.3816 mg
Phytosterols	78.452 mg
Fatty acids, total saturated 6:0	0.1617 g
Starch	0.4842 g
Tyrosine	0.6378 g
Vitamin B-12	0.9065 g
Vitamin K (phylloquinone)	79.6898 g
Fatty acids, total saturated	7.4933 g
Histidine	0.4142 g
Fatty acids, total monounsaturated	21.266 g
Threonine	0.7542 g
Folate, food	140.1733 g
Vitamin D (D2 + D3)	0.245 g
Cryptoxanthin, beta	234.9126 g
Vitamin D3 (cholecalciferol)	0.245 g
Vitamin E (alpha-tocopherol)	14.192 mg
Magnesium, Mg	154.1938 mg
Lysine	1.2184 g
Potassium, K	2125.4254 mg
Cystine	0.2798 g
Fluoride, F	31.2962 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Yogurt	1 cup	149.45	11.417	7.9625
Salt	0	0	0	0
Red capsicum	0.25 cup	0	0	0
Carrot	0.25 cup	13.12	3.0656	0.0768
Onion	0.25 cup	16	3.736	0.04
Beetroot	0.25 cup	0	0	0
Cucumber	0.25 cup	3.99	0.7182	0.0532
Green Chilies	2	179.91	42.5487	0.8996
Red Chili Powder	0	0	0	0
Pepper	0	0	0	0
Almond	2 tablespoons	240.448	0	27.2
mint leaf	1 tablespoon	0	0	0
coriander leaf	2 tablespoons	0.46	0.0734	0.0104