Mint Raita is a refreshing, cooling side dish made with thick yogurt, fresh mint, and cucumber. Its light and tangy flavor pairs perfectly with spicy Indian dishes like biryani and pulao. Packed with probiotics and digestive-friendly ingredients, this raita is a healthy, low-calorie option that’s easy to make and delicious to eat.
Health Benefits:
- Probiotics in Yogurt: Yogurt is rich in probiotics that help improve gut health.
- Cooling Properties: Mint and cucumber help cool the body, making this raita perfect for hot weather.
- Cumin: Roasted cumin adds digestive benefits to the dish.
- Low in Calories: Mint raita is light and perfect for a balanced meal.
Nutritional Highlights:
- Low in Calories
- Rich in Probiotics (from yogurt)
- Good Source of Hydration (from cucumber)
- Cooling Effect (from mint and yogurt)
Nutritional Information (Per Serving – 1/4 cup):
- Calories: 50
- Protein: 3g
- Fat: 2g
- Carbohydrates: 5g
- Fiber: 1g
- Calcium: 10% of daily value
- Iron: 2% of daily value
Ingredients:
- Thick Yogurt (Curd): 1 cup
- Fresh Mint Leaves: 1/4 cup, finely chopped
- Fresh Cilantro (Coriander): 1/4 cup, finely chopped
- Cucumber: 1 small, peeled and grated
- Green Chilies: 1, finely chopped (optional for spice)
- Roasted Cumin Powder: 1/2 tsp
- Black Salt: 1/4 tsp (optional)
- Regular Salt: To taste
- Water: 1-2 tbsp (optional, to adjust consistency)
- Lemon Juice: 1 tsp (optional for tanginess)
Recipe Instructions:
1. Prepare the Ingredients
Finely chop the fresh mint and cilantro leaves. Grate the cucumber after peeling it. Set these aside in small bowls. Finely chop green chilies if using for spice.
2. Blend the Raita Base
In a mixing bowl, whisk the thick yogurt until smooth. Add the finely chopped mint, cilantro, and grated cucumber to the yogurt. Stir well to combine. Adjust the consistency by adding 1-2 tbsp water if needed.
3. Add Seasonings
Add roasted cumin powder, black salt, and regular salt to taste. Mix everything gently to ensure the flavors are well incorporated. Add lemon juice for extra tang if desired.
4. Chill and Serve
Cover the raita and let it chill in the fridge for 10 minutes before serving. Garnish with a sprinkle of cumin powder and a few whole mint leaves. Serve cold alongside biryani, pulao, or any spicy dish.
Tips and Tricks:
- Fresh Herbs: Always use fresh mint and cilantro for the best flavor. Dried herbs don’t work well in raita as they lack the vibrant taste.
- Cucumber: If your cucumber releases too much water, squeeze out the excess water before adding it to the yogurt to avoid making the raita too watery.
- Seasoning: Adjust the amount of cumin powder and black salt according to your taste. Black salt adds a unique tang to the raita, but regular salt works well if black salt is unavailable.
- Chill Before Serving: Let the raita chill before serving as it enhances the flavors and makes it refreshing.
