Discover the perfect Raita recipe—a classic yogurt-based side dish that combines creamy yogurt with aromatic spices and fresh vegetables. Ideal for cooling down spicy meals or as a refreshing accompaniment to any dish. Follow our easy recipe to create this flavorful and versatile side dish at home!

Ingredients:

- 2 cups plain yogurt

- 1 cucumber, finely chopped

- 1 small tomato, finely chopped (optional)

- 1 small onion, finely chopped (optional)

- 1 green chili, finely chopped (optional)

- 1/2 teaspoon cumin seeds

- 1/2 teaspoon mustard seeds

- 1/2 teaspoon black salt

- 1/2 teaspoon chaat masala

- 1/4 teaspoon turmeric powder

- 1/4 teaspoon red chili powder

- 2 tablespoons fresh coriander leaves, chopped

- Salt to taste

Instructions:

Prepare the Yogurt: In a mixing bowl, whisk the plain yogurt until smooth and creamy.

Prepare Vegetables: If using, add finely chopped cucumber, tomato, onion, and green chili to the yogurt.

Make the Tempering: In a small pan, heat a teaspoon of oil over medium heat. Add cumin seeds and mustard seeds. Sauté until they begin to splutter.

Combine Ingredients: Pour the tempering into the yogurt mixture. Stir well to combine.

Add Spices: Mix in black salt, chaat masala, turmeric powder, red chili powder, and salt to taste.

Garnish: Garnish with freshly chopped coriander leaves.

Serve: Chill in the refrigerator for at least 30 minutes before serving to let the flavors meld. Serve cold as a side dish or dip.

Enjoy your homemade Raita with your favorite Indian or Middle Eastern dishes!

Nutritional Values

Plain Yogurt (2 cups)

   - About 310 calories

   - 24 grams of carbohydrates

   - 16 grams of protein

   - 12 grams of fat

Benefits:

   - Good source of calcium and protein.

   - Contains probiotics that support digestive health and immune function.

Cucumber (1, finely chopped)

   - About 16 calories

   - 4 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Hydrating and low in calories.

   - Provides vitamins K and C and supports hydration.

Tomato (1 small, finely chopped, optional)

   - About 22 calories

   - 5 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Rich in vitamins A and C and antioxidants like lycopene.

   - Supports heart health and may reduce cancer risk.

Onion (1 small, finely chopped, optional)

   - About 30 calories

   - 7 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Contains antioxidants and vitamins such as vitamin C.

   - May support heart health and have anti-inflammatory properties.

Green Chili (1, finely chopped, optional)

   - About 20 calories

   - 4 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Adds heat and flavor.

   - Contains vitamins A and C and may aid metabolism.

Cumin Seeds (1/2 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Provides iron and antioxidants.

   - May aid digestion and has anti-inflammatory properties.

Mustard Seeds (1/2 teaspoon)

   - About 6 calories

   - 0.5 grams of carbohydrates

Benefits:

   - Contains vitamins and minerals like selenium.

   - May have anti-inflammatory and digestive benefits.

Black Salt (1/2 teaspoon)

   - About 1,150 mg sodium per ½ teaspoon

Benefits:

   - Adds a distinct flavor.

   - May have digestive benefits and is used in traditional medicine.

Chaat Masala (1/2 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Adds a tangy, spicy flavor.

   - Contains a blend of spices that may support digestion.

Turmeric Powder (1/4 teaspoon)

   - About 4 calories

   - 0.5 grams of carbohydrates

Benefits:

   - Contains curcumin, which has strong anti-inflammatory and antioxidant properties.

   - May support joint health and digestion.

Red Chili Powder (1/4 teaspoon)

   - About 3 calories

   - 0.5 grams of carbohydrates

Benefits:

   - Adds heat and flavor.

   - Contains capsaicin, which may support metabolism.

Fresh Coriander Leaves (2 tablespoons, chopped)

   - About 1 calorie per tablespoon

Benefits:

   - Rich in vitamins A, C, and K.

   - Contains antioxidants and supports digestion.

Salt (to taste)

   - About 1,150 mg sodium per ½ teaspoon

Benefits:

   - Enhances flavor but should be used in moderation to avoid excessive sodium intake.

This breakdown provides insights into the nutritional profile and health benefits of each ingredient used in your yogurt-based dish.