Low Sodium Beetroot Raita
Elevate your mealtime with this vibrant and heart-healthy *Low Sodium Beetroot Raita*! Bursting with the natural sweetness of tender grated beetroot and the cooling crunch of cucumber, this low-sodium side dish is the perfect blend of creamy yogurt, fresh herbs like mint and cilantro, and a hint of zesty lemon juice. The addition of roasted cumin powder and a delicate touch of black pepper offers a subtly spiced flavor profile, while green chili adds an optional kick of heat. This easy-to-make raita is not only low in sodium but also rich in nutrients, making it an excellent pairing for biryanis, pilafs, or spicy curries. Ready in just 30 minutes, this chilled, refreshing yogurt dip is a wholesome addition to your table that doesn’t compromise on taste. Perfect for health-conscious foodies looking for a flavorful and guilt-free accompaniment!
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Recipe Information
Ingredients
- 2 medium Beetroot
- 250 ml Plain Yogurt (low sodium)
- 1 small Cucumber
- 10 leaves Fresh Mint Leaves
- 2 tablespoons Cilantro
- 0.5 teaspoon Roasted Cumin Powder
- 0.25 teaspoon Black Pepper
- 1 Green Chili
- 1 tablespoon Lemon Juice
Instructions
Wash the beetroots thoroughly. Peel and grate them using a box grater.
In a medium saucepan, bring enough water to a boil, add the grated beetroot, and cook for about 10-12 minutes until they are tender. Drain and set aside to cool.
While the beetroot cools, peel and grate the cucumber, discarding the seeds if necessary. Squeeze out any excess water from the cucumber using your hands or a paper towel.
Finely chop the mint leaves and cilantro. Cut the green chili in half, remove the seeds if you prefer less heat, and finely chop it.
In a large bowl, whisk the low sodium plain yogurt until smooth and creamy.
Add the cooled grated beetroot, grated cucumber, mint leaves, cilantro, cumin powder, black pepper, chopped green chili, and lemon juice to the yogurt. Mix well to combine all ingredients.
Taste and adjust the seasoning if necessary, considering salt restrictions.
Refrigerate the raita for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled as a side dish with your favorite meals, such as biryani, pilaf, or curries.
Nutrition Facts
Calories |
294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 313 mg | 14% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 37.4 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 395 mg | 30% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1477 mg | 31% | |
*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.
