Raita
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Raita is a refreshing yogurt-based condiment from the Indian subcontinent, typically made with dahi (yogurt), raw or cooked vegetables like cucumber, onion, or tomato, and a blend of spices such as cumin and black pepper. It often includes fresh herbs like cilantro or mint and can be customized with fruits or boondi (fried chickpea flour balls).
🍽️ Nutrition at a glance
Raita is generally low in carbohydrates and high in protein and probiotics from the yogurt base, making it a good source of calcium, vitamin B12, and gut-friendly bacteria. A standard serving of about half a cup contains roughly 70–100 calories, depending on the yogurt's fat content and added ingredients.
💡 What's interesting
Culturally, raita is a staple in Indian, Pakistani, and Bangladeshi cuisine, serving as a cooling side dish to balance spicy curries, biryanis, and kebabs. Nutritionally, its probiotic content supports digestive health, and its versatility allows it to be adapted to seasonal ingredients, making it both a practical and flavorful addition to meals.