Spiced Vegetable Lassi
Spiced Vegetable Lassi is a refreshing, savory yogurt-based drink from the Indian subcontinent, typically made with a blend of yogurt, water, and finely chopped or pureed vegetables like cucumber, carrot, or beetroot. It is seasoned with spices such as roasted cumin, black salt, and sometimes a pinch of chili or fresh herbs like cilantro, creating a tangy and flavorful beverage that can be served chilled as a hydrating accompaniment to meals.
🍽️ Nutrition at a glance
This drink is generally low in fat and protein, with carbohydrates primarily from the natural sugars in yogurt and any added vegetables or fruits. It provides probiotics for gut health, along with key nutrients like calcium, potassium, and vitamins A and C, depending on the vegetables used, and typically ranges from 80 to 120 calories per serving.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 5 g |
| Carbs | 22 g |
| Fat | 4 g |
| Fiber | 2 g |
| Sugar | 15 g |
| Sodium | 300 mg |
| Calcium | 150 mg |
| Potassium | 350 mg |
| Vitamin A | 120 mcg |
| Vitamin C | 15 mg |
| Vitamin B12 | 0.5 mcg |
| Phosphorus | 120 mg |
| Magnesium | 30 mg |
| Iron | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, lassi is a traditional Indian beverage often consumed to aid digestion and cool the body in hot climates, with savory versions like this being a staple in regions like Punjab. Nutritionally, it's unique for combining probiotic-rich yogurt with the added fiber and antioxidants from vegetables, making it a hydrating, gut-friendly drink that bridges refreshment and nutrition.
