Cool off with Summer Vegetable Raitha

By Kalpana Dwarikesh

Raitha is a very common dish in India and can be a side dish or condiment. It is a blend of thick yogurt with various vegetables, herbs and spices. It is used as a dip for Indian flat breads as well as being served and mixed alongside curries, pulaos, kabobs, falafel pitas, and/or anything spicy. The yogurt, cucumber and tomatoes soothe the palate to balance the heat.

I intermittently use spices like cumin, coriander, black mustard seeds, mint, dill and cayenne. Normally Raitha is prepared as per the individual’s taste and choice of ingredients. Good quality yogurt contains live bacterial cultures such as Lactobacillus which are good for the digestive tract and immune system. Cucumbers are a good source of vitamin C, prevent water retention and lower body temperature. Cumin helps in the secretion of pancreatic juice that aids in proper digestion and has anti-carcinogenic properties.

Recipe

**Vegetables can be varied based on preferences (preferably organic)

1 cup yogurt, dairy or vegan yogurt

1 small to medium carrot, peeled and chopped finely

1 small to medium bell pepper (red, orange, yellow or green), chopped finely

1 medium cucumber, peeled and chopped finely

1 medium tomato, finely chopped

1 small to medium onion, finely chopped

Chopped cilantro

Any combination of these spices: cumin, coriander, black mustard seeds, mint, dill and cayenne, salt

INSTRUCTIONS

Whisk the yogurt until smooth. Add the spices and salt and mix well. Add the chopped veggies and stir them into the yogurt. Check the taste and add more of the spice powders or salt if required. Chill in fridge or serve immediately.