Mixed Vegetable Juice
Beverages • India
How to Make Mixed Vegetable Juice (Traditional & Healthy Version)
Mixed Vegetable Juice is a vibrant and nutritious beverage rooted in India’s tradition of using locally available vegetables to boost health and energy. Popular across urban and rural regions, especially during hot summers, this juice is a staple for those seeking a revitalizing and low-calorie drink. Its origins can be traced to Indian households where fresh vegetables like gajar (carrot), kheera (cucumber), lauki (bottle gourd), and palak (spinach) are blended to create a healthful concoction that is both refreshing and packed with essential nutrients. The taste is a delightful blend of subtle sweetness, earthy notes, and a touch of spice from ginger and black salt (kala namak), making it a favorite among health-conscious Indians. Traditionally, Mixed Vegetable Juice is consumed during breakfast or as a mid-morning snack, especially during festivals like Holi and Navratri when detoxifying foods are preferred. Each region in India has its own twist; for instance, North Indian households often add mint (pudina) and lemon for extra zest, while South Indian versions may include curry leaves for a unique flavor. Its versatility and ease of preparation make it a preferred drink for those looking to increase their vegetable intake without compromising on taste. Whether enjoyed chilled or at room temperature, Mixed Vegetable Juice delivers a burst of freshness and nutrition in every sip.
Ingredients(for 1 tall glass (approx. 250 ml))
- 1 medium Carrot (gajar) (peeled and chopped)
- 1 medium Cucumber (kheera) (peeled and chopped)
- 1 large Tomato (tamatar) (chopped)
- 1/2 cup Bottle gourd (lauki) (peeled and chopped)
- 1/2 cup Spinach (palak) (washed and chopped)
- 10 leaves Mint leaves (pudina) (fresh) - optional
- 1 inch piece Ginger (adrak) (peeled)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 tsp Black salt (kala namak) (optional, for taste) - optional
- 1 cup Water (chilled)
Instructions
- 1
Wash and peel all vegetables (gajar, kheera, lauki, and ginger). Chop them into small pieces for easy blending.
5 minutes
Use fresh, organic vegetables for maximum nutrition.
- 2
Add chopped vegetables, spinach, mint leaves, and ginger to a mixer jar or blender.
3 minutes
Don’t overload the blender; process in batches if needed.
- 3
Pour in chilled water and blend until smooth. Ensure no lumps remain.
3 minutes
Add water gradually for desired consistency.
- 4
Strain the mixture using a muslin cloth or fine sieve to remove fiber, if preferred.
2 minutes
Keep some fiber for higher nutritional value.
Why This Dish is Healthy
This juice is a powerhouse of nutrients with minimal calories, making it perfect for calorie-conscious individuals. By blending seasonal Indian vegetables, it ensures a wide range of micronutrients and promotes digestive health. The absence of added sugar or dairy keeps it naturally vegan and suitable for most dietary needs. Its high fiber content aids satiety and helps regulate blood sugar levels, making it a smart choice for weight loss and diabetes management.
Mixed Vegetable Juice is rich in vitamins A, C, and K, essential minerals like potassium and magnesium, and dietary fiber. Each serving delivers antioxidants that help combat oxidative stress. Carrots and tomatoes provide beta-carotene for eye health, spinach and bottle gourd contribute to iron and hydration, and cucumber offers cooling effects. The addition of ginger aids digestion, while mint and lemon boost immunity. This beverage is low in calories, contains negligible fat, and offers moderate protein and carbohydrates, making it ideal for weight-loss and diabetic diets.
Pro Tips
- 💡Tip 1: Use seasonal, fresh vegetables for maximum taste and nutrition.
- 💡Tip 2: Adjust water quantity for a thicker or thinner juice as per preference.
- 💡Tip 3: Add a pinch of roasted cumin powder for extra flavor.
Storage & Serving
Store juice in an airtight glass jar in the refrigerator for up to 24 hours. Shake well before serving, as separation may occur. Consume fresh for best flavor and nutrition.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 70.0 kcal |
