Raita is a traditional Indian side dish made from yogurt and various vegetables or fruits. It’s typically served alongside spicy Indian meals to cool the palate. The creamy texture of the yogurt, combined with the crunch of fresh vegetables or the sweetness of fruits, makes it a versatile dish that can complement a variety of main courses. There are many variations of raita, but the basic idea is to mix yogurt with ingredients like cucumber, tomatoes, onions, or even pomegranate seeds, and then season it with spices like cumin, mint, or cilantro.

Ingredients:

• 1 cup plain yogurt (preferably full-fat for creaminess)
• 1/2 cucumber, finely chopped
• 1 small tomato, finely chopped
• 1/4 red onion, finely chopped (optional)
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander (optional)
• 1/4 teaspoon chaat masala (optional)
• Salt to taste
• Fresh cilantro or mint leaves, chopped (for garnish)

Instructions:

1. Prepare the Vegetables:

   • Finely chop the cucumber, tomato, and red onion (if using).

2. Whisk the Yogurt:

   • In a mixing bowl, whisk the yogurt until smooth and creamy.

3. Combine Ingredients:

   • Add the chopped cucumber, tomato, and onion to the yogurt. Mix well to combine.

4. Season the Raita:

   • Add the ground cumin, ground coriander (if using), chaat masala (if using), and salt. Stir well to ensure the spices are evenly distributed.

5. Garnish and Serve:

   • Garnish with fresh cilantro or mint leaves before serving. Raita is best served chilled.

Nutritional Information (per serving, approx. 150g):

• Calories: ~70 kcal
• Proteins: ~4g
• Carbs: ~8g
• Fiber: ~1g

Nutritional Summary: Raita is a low-calorie, protein-rich side dish that helps balance the heat of spicy foods. The yogurt provides a good amount of protein and calcium, while the vegetables add fiber, vitamins, and minerals. The dish is also low in carbohydrates, making it a healthy and refreshing addition to any meal