Indian · drink
Masala Chaas (Spiced Buttermilk with Ginger and Mint)
Video by Chef Ranveer Brar on YouTube · Open on YouTube
- Low carb (6.5 g net carbs) but not keto: 48% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A thin, cooling yoghurt drink with no added sugar and only about 80 kcal a glass, with nearly 5 g of protein. Ginger, mint and roasted cumin give it flavour without any sweetener.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Dry-roast cumin seeds with a pinch of salt in a pan over low heat, patiently, until fragrant and a shade darker, then grind coarsely in a mortar. (Ranveer roasts 2 heaped tbsp and keeps the rest for later.) 6:17
- Pound ½ inch sliced ginger and ¼ cup mint leaves in the mortar into a rough paste. Leave out coriander, or it starts to taste like mint chutney. 7:33
- In a jug, stir together 10–12 ice cubes, 2 cups water, salt to taste, the ginger-mint paste and 2 cups beaten curd until thin and watery. If your curd is not sour, add a squeeze of lemon. Chill for a while. 8:00
- Wet the rims of the glasses and dip them in roasted cumin powder. Pour in the chaas and garnish with a pinch of cumin, a mint sprig and a slit green chilli. 12:28
Tip. Ranveer says it serves 2; the batch makes about 1.25 litres, so we count 4 glasses of 300 ml. Use the thinner lower part of the curd for chaas and the creamy top for lassi. Left to stand an hour or two, it turns pleasantly sour.
The method is a summary in our words — the video shows every step.
One portion, 1 glass (300 ml), gives you 1 of 4
Where the energy comes from one serve
- Net carbs 31%
- Protein 22%
- Fat 47%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 Source19%
0.5 µg a serve, mostly from curd (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium Source13%
163 mg a serve, mostly from curd (91%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 13
Zinc7%
0.8 mg a serve, mostly from curd (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium5%
230 mg a serve, mostly from curd (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron5%
0.9 mg a serve, mostly from cumin seeds (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium5%
21 mg a serve, mostly from curd (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium5%
2.8 µg a serve, mostly from curd (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A4%
39 µg a serve, mostly from curd (86%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C3%
2.9 mg a serve, mostly from green chilli (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate3%
11 µg a serve, mostly from curd (75%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B63%
0.1 mg a serve, mostly from curd (72%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-32%
0 g a serve, mostly from curd (65%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E1%
0.2 mg a serve, mostly from curd (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K0%
0.5 µg a serve, mostly from curd (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Ranveer Brar; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.