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Carrot Raita

Carrots are a great snack — crunchy, full of nutrients, low in calories, and sweet. Carrots are rich in antioxidants like beta-carotene and lutein, which protect the body against damage from free radicals and may reduce the risk of chronic diseases by improving the immune system. The body converts beta-carotene to vitamin A, which is essential for good vision and preventing night blindness. It is also important for growth, development, and immune function. Eating fat (coconut in this recipe) with cooked carrots can help you absorb more of the beta-carotene. Vitamin A and antioxidants also contribute to healthy skin. Carrots are rich in carotenoids, which may help protect against several types of cancers like prostate, colon, and stomach cancers, leukemia, and breast cancer in women. Carrots contain potassium, which helps regulate blood pressure, and fiber, which can lower cholesterol levels. Vitamin K and calcium in carrots contribute to strong bones and may help prevent osteoporosis. The fewer calories and fiber in carrots can help with weight management by promoting fullness and satiety and healthy digestion. The insoluble fibers in carrots may reduce your risk of constipation and promote regular bowel movements. The soluble fiber can also help lower blood sugar levels by slowing down your digestion of sugar and starch. Soluble fibre, like pectin, also feeds the friendly bacteria in your gut, which may lead to improved overall health and decreased risk of disease. Moreover, certain soluble fibres impair the absorption of cholesterol from your digestive tract, helping to lower blood cholesterol. Carrots have a low glycemic index, so they are good for diabetics because they prevent a rapid spike in blood sugar.

This traditional Saraswat recipe is popular in many houses because it’s not only delicious but also easy to make, especially if you have grated coconut ready in your fridge or freezer.

Recipe credit: Darshana Muzumdar

Serves 4 people as a part of an Indian meal.

Ingredients

  • 1/2 kg carrots
  • 1/2 tsp mustard seeds
  • 1 sprig curry leaves
  • 1/4 (1/2 cup) coconut, grated
  • 6 mild green chillies (use more or less spicy as per your preference)
  • a small lime-sized ball of tamarind or juice of 1 lemon
  • 2 dried red chillies (optional)
  • 1 tbsp groundnut or coconut oil

Method

  • Wash, peel, and cut the carrots into tiny pieces or grate them.
  • Steam cook them until tender. Allow to cool.
  • Grate the coconut and grind it with the green chillies (and tamarind if using it) and a little water to make a relatively fine semi-solid masala. Add this to the cooled carrots.
  • Add salt and lime juice (if you haven’t used tamarind) and mix well.
  • Heat oil in an iron tempering ladle and add the mustard seeds.
  • Once they splutter add the curry leaves (and red chillies if using). Sauté till they are a little crisp and brown. Add this to the carrot and coconut mixture and mix gently.

Serve as an accompaniment in an Indian meal.

For the Whole-Food Plant-Based (WFPB) version:

  • Do not peel the carrots.
  • Do not use oil. Heat the iron tempering ladle and add the mustard seeds. Transfer them to the carrot and coconut mixture.
  • Add the curry leaves (and red chillies if using) to the ladle and sauté till slightly brown. Add to the carrot and coconut mixture. Mix gently.

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