Mixed Vegetable Raita is a refreshing and healthy Indian side dish made from yogurt and finely chopped vegetables like cucumber, carrot, and tomato. Light, cooling, and easy to make, it pairs perfectly with biryani, pulao, or any spicy meal. Packed with probiotics, fiber, and essential nutrients, this raita offers both flavor and health benefits, making it an ideal choice for any time of the year.
Health Benefits:
- Yogurt is a rich source of probiotics, which aid in digestion and improve gut health.
- Vegetables like cucumbers, carrots, and tomatoes are high in fiber, vitamins, and antioxidants, making this raita a nutritious and refreshing side dish.
- Cumin and mint have digestive properties, making this raita a perfect complement to rich and heavy meals.
Nutritional Highlights:
- Rich in Protein (from yogurt)
- High in Fiber (from vegetables)
- Good Source of Calcium (from yogurt)
- Low in Calories
- Probiotic-Rich (supports gut health)
Nutritional Information (Per Serving):
- Calories: 80
- Protein: 5g
- Fat: 2g
- Carbohydrates: 10g
- Fiber: 2g
- Calcium: 15% of daily value
Ingredients:
- Plain Yogurt (Curd): 2 cups, whisked (use thick yogurt for best results)
- Cucumber: 1 small, finely chopped
- Tomato: 1 small, finely chopped
- Carrot: 1 small, grated or finely chopped
- Capsicum (Bell Pepper): 1/2 small, finely chopped (optional)
- Onion: 1 small, finely chopped (optional)
- Green Chilies: 1, finely chopped (adjust to taste)
- Coriander Leaves: 2 tbsp, finely chopped
- Cumin Powder (Jeera): 1/2 tsp, roasted
- Red Chili Powder: 1/4 tsp (optional)
- Chaat Masala: 1/4 tsp (optional)
- Salt: To taste
- Fresh Mint Leaves: 1 tbsp, finely chopped (optional, for garnish)
Recipe Instructions:
- Whisk the Yogurt: In a large mixing bowl, whisk the plain yogurt until smooth and creamy. Add a little water or milk to adjust the consistency if needed, but keep it thick for best results.
2. Prepare the Vegetables: Finely chop or grate the cucumber, carrot, tomato, capsicum, and onion. Ensure the vegetables are uniformly chopped for a smooth texture in the raita. You can also remove the seeds from the tomatoes and cucumbers if you prefer a less watery raita.
3. Mix the Vegetables and Yogurt: Add all the chopped vegetables into the whisked yogurt. Stir well until the vegetables are evenly distributed throughout the yogurt.
4. Season vegetable Raita: Add roasted cumin powder, red chili powder (if using), chaat masala, and salt. Mix well to combine the spices with the vegetables and yogurt.
5. Garnish and Serve: Garnish the raita with finely chopped coriander leaves and fresh mint, if using. Sprinkle a pinch of roasted cumin powder or red chili powder on top for extra flavor and color. Serve chilled with biryani, pulao, paratha, or any Indian meal.
Tips for perfect Vegetable Raita:
- Use Fresh, Thick Yogurt: For the creamiest raita, use fresh, thick yogurt or strained yogurt (hung curd).
- Prevent Wateriness: To prevent the raita from becoming watery, deseed cucumbers and tomatoes before chopping, or prepare the raita right before serving.
- Add a Twist: You can add finely chopped or grated beetroot for a colorful variation, or replace the green chili with black pepper if you prefer less heat.
- Make it Richer: For a richer flavor, add a tablespoon of cream or Greek yogurt.
