Summer Vegetable Raita

4 servings

35 minutes

Raita is a refreshing dish from Indian cuisine made with summer vegetables, perfect for hot days. It features crunchy veggies: young cabbage, spinach, sweet peppers, and juicy cherry tomatoes that harmonize with spices. Mustard and cumin seeds release their flavors in the heat, filling the dish with warm aromas of Eastern spices. Natural yogurt with curry makes raita creamy and refreshing, while parsley adds a light spicy note. Traditionally served chilled, it complements spicy Indian curries and hot flatbreads beautifully.

Energy value per serving

• Calories: 56.6
• Proteins: 4.1g
• Fats: 1.8g
• Carbohydrates: 5.7g

Ingredients

• Young cabbage: 100 g
• Fresh spinach leaves: 1 bunch
• Sweet pepper: 100 g
• Cherry tomatoes: 100 g
• Black mustard seeds: 0.3 tsp
• Cumin seeds (jeera): 0.3 tsp
• Natural yoghurt: 1 glass
• Curry powder: pinch
• Parsley: 2 sprig
• Coarse salt: pinch

Cooking steps

1. Finely shred the cabbage, cut the spinach leaves and sweet pepper into strips, and halve the cherry tomatoes. Place all the vegetables in a salad bowl.

   Required ingredients:

   • Young cabbage: 100 g
   • Fresh spinach leaves: 1 bunch
   • Sweet pepper: 100 g
   • Cherry tomatoes: 100 g

2. In a dry hot pan, roast mustard and cumin seeds until they start to crackle (about a minute).

   Required ingredients:

   • Black mustard seeds: 0.3 teaspoon
   • Cumin seeds (jeera): 0.3 teaspoon

3. Prepare the dressing: add mustard seeds and cumin to chilled yogurt along with a pinch of curry. Mix the dressing with vegetables, add parsley leaves to the raita, and salt to taste. Serve chilled.

   Required ingredients:

   • Black mustard seeds: 0.3 teaspoon
   • Cumin seeds (jeera): 0.3 teaspoon
   • Natural yoghurt: 1 glass
   • Curry powder:  pinch
   • Parsley: 2 sprigs
   • Coarse salt:  pinch