VEGETABLE RAITA | INDIAN YOGURT SALAD

Ingredients

• 360 ml (1 1/2 cups)thick plain yoghurt
• 150 g (1 cup)cucumber, finely diced
• 1 largetomato, finely diced
• 40 g (1/4 cup)onion, finely chopped
• 8 g (2 tbsp)fresh coriander, finely chopped
• 10 g (1 tbsp), optionalsplit mustard seeds
• 4 g (1 tsp)sugar
• 2.5 g (1/2 tsp)salt
• 1 g (1/2 tsp)ground cumin
• 1–2green chillies, minced or sliced
• 0.6 g (1/4 tsp)red chilli powder

Instructions

1. 1

   Add the yoghurt

   Spoon the yoghurt into a mixing bowl.

2. 2

   Season the yoghurt

   Add the salt, sugar, ground cumin, green chilli, split mustard seeds and red chilli powder. Whisk until evenly combined.

3. 3

   Mix in vegetables

   Add the cucumber, tomato, coriander and onion, then mix well.

4. 4

   Chill before serving

   Refrigerate the raita for 30 minutes before serving.

5. 5

   Serve the raita

   Enjoy it with biryani, your favourite curry or on its own as a light meal.

What is vegetable raita?

Raita is an Indian yoghurt-based side dish, often served alongside richly spiced meals. This version mixes thick plain yoghurt with cucumber, tomato, onion, coriander and a few spices.

Thick yoghurt gives the salad a creamy base, while the chopped vegetables add freshness and crunch. A short rest in the fridge lets it cool before serving.

Nutrition and macros by portion

The nutrition label shows one serving as written: 85 calories, 5g protein, 10g carbs, 4g fat.

The yoghurt supplies most of the protein and fat, while the vegetables and small amount of sugar contribute most of the carbohydrates. Serve a portion alongside a source of protein and a grain or flatbread for a more substantial plate.

Choose the yoghurt

Thick yoghurt: it helps the dressing cling to the vegetables rather than turning watery straight away. If yours is loose, drain it briefly before mixing.

Keep the vegetables crisp

Cucumber: dice it finely so that it is easy to scoop with the yoghurt. If it is particularly watery, remove the seeds before chopping.

Tomato and onion: cut them small for an even mix, and add them just before chilling so they retain some bite.

Balance the seasoning

Cumin and chillies: cumin adds warmth, while the two chillies bring different kinds of heat. Start with one green chilli if you prefer a milder raita.

Mustard seeds: these are optional, as the recipe is still well seasoned without them. Taste after mixing and adjust the seasoning to suit.

Chill and check the texture

Resting time: the method calls for 30 minutes in the fridge, which cools the raita and gives the flavours time to mingle. Stir gently before serving if any liquid has collected.

What to serve it with

With a meal: serve the raita alongside biryani or your favourite curry, where its cool yoghurt and crisp vegetables make a fresh contrast.

On its own: it can also be eaten as a light meal. Serve it soon after chilling for the best vegetable texture.

Recipe notes & tips

• Use chilled yoghurt if you want the raita ready to serve sooner.
• Dice the vegetables to a similar size for an even mix.
• Remove the cucumber seeds if they are especially wet.
• Begin with one green chilli, then add more to taste.
• Stir gently after chilling to redistribute any liquid.

Variations

• Add carrot: finely grate it for extra colour and crunch.
• Use mint: swap some of the coriander for chopped fresh mint.
• Make it milder: leave out the green chilli and red chilli powder.
• Skip the mustard: omit the optional split mustard seeds for a simpler seasoning.
• Add more cucumber: increase the cucumber for a fresher, crunchier mix.

Common mistakes to avoid

• Using runny yoghurt: drain it briefly first so the raita stays thick.
• Chopping vegetables too large: dice them finely so each spoonful gets a balanced mix.
• Adding too much chilli at once: start with one green chilli and taste before adding more.
• Skipping the chill: allow the full 30 minutes in the fridge as the method specifies.
• Overmixing: fold the vegetables in gently to help them keep their shape.

How to store

Keep leftovers covered in the fridge and eat within 1–2 days; the vegetables may release liquid as they stand. Stir before serving, and do not reheat.

Frequently asked questions