Raita is an elemental Indian yogurt sauce, refreshing alongside a fiery curry or even as a sauce for a plain grilled fish. Simple to prepare, it is basically seasoned yogurt. Additions may be fresh herbs, toasted spices, ginger, garlic and nearly any vegetable or fruit imaginable, from cucumber or carrot to apple or banana.
- 1 cup plain whole milk yogurt
- 1 small tart apple, peeled and coarsely grated
- 1 teaspoon grated ginger
- 1 serrano chile, seeds removed, finely chopped
- ¼ teaspoon salt, or to taste
- 1 tablespoon untoasted sesame oil or vegetable oil
- ½ teaspoon black mustard seeds
- ½ teaspoon cumin seeds
- 1 garlic clove, minced
- Nutritional Information
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Nutritional analysis per serving (2 servings)
186 calories; 11 grams fat; 3 grams saturated fat; 0 grams trans fat; 5 grams monounsaturated fat; 2 grams polyunsaturated fat; 17 grams carbohydrates; 2 grams dietary fiber; 13 grams sugars; 4 grams protein; 15 milligrams cholesterol; 350 milligrams sodium
About 1 1/2 cups
- In a small mixing bowl, stir together yogurt, apple, ginger, chile and salt.
- Warm oil in a very small skillet over medium heat. When oil is hot, add mustard seeds and cumin seeds. Let seeds sizzle and pop, then stir in garlic and let sizzle without browning.
- Carefully pour hot contents of skillet into yogurt and stir together. Let mixture sit for 5 minutes, then taste and adjust seasoning. Serve at cool room temperature. (May be prepared up to several hours in advance.)