Heart-Healthy Traditional Cucumber Raita
Cool, creamy, and packed with wholesome flavors, this Heart-Healthy Traditional Cucumber Raita is a delightful, guilt-free side dish that pairs beautifully with spicy curries, biryanis, or grilled mains. Made with low-fat plain yogurt and fresh cucumber, this recipe is light yet incredibly satisfying, offering a refreshing balance to bold dishes. The toasted cumin seeds add a warm, earthy aroma, while freshly chopped mint and cilantro lend a burst of vibrant, herbal freshness. With an optional hint of green chili for spice, it’s easy to tailor this dish to your palate. Ready in just 10 minutes and boasting heart-healthy ingredients, this cucumber raita is the perfect addition to your meal prep lineup, designed to soothe your taste buds and support your health goals.
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Recipe Information
Ingredients
- 2 cups Low-fat plain yogurt
- 1 large Cucumber
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper powder
- 2 tablespoons Fresh cilantro
- 1 tablespoon Mint leaves
- 1 small Green chili (optional)
Instructions
Wash the cucumber thoroughly. Peel it if preferred, but keeping the skin adds extra fiber.
Grate the cucumber using a box grater or food processor. Place the grated cucumber in a fine mesh sieve and gently press out excess water. Set it aside.
In a dry skillet over medium heat, toast the cumin seeds until they are fragrant (about 1-2 minutes), stirring occasionally. Let them cool and then grind them into a coarse powder using a mortar and pestle or a spice grinder.
In a mixing bowl, whisk the low-fat plain yogurt until smooth and creamy.
Add the grated cucumber, toasted cumin powder, salt, and black pepper powder to the bowl of yogurt. Mix well.
Finely chop the fresh cilantro, mint leaves, and green chili (if using). Add them to the raita and stir gently to combine.
Taste and adjust the seasoning as needed. If the raita seems too thick, you can thin it slightly with 1-2 tablespoons of cold water or more yogurt.
Chill the raita in the refrigerator for at least 10 minutes before serving.
Serve cold as a side dish with curries, biryanis, or any spicy meal.
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 1570 mg | 68% | |
| Total Carbohydrate | 51.5 g | 19% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 41.1 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 998 mg | 77% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 2001 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
