Tomato Onion Raita is one of those recipes I learnt from my mom a long time ago and it has been a great hit at all dinners I cook for my friends. Raita is actually a North Indian recipe that my mom has tweaked (with the seasoning) to make it very South Indian. I’ve not made any changes to this recipe since I find it absolutely perfect.

raitaRaita (https://en.wikipedia.org/wiki/Raita) is a side dish made with dahi (yogurt, often referred to as curd) together with raw or cooked vegetables, more seldom fruit, or in the case of boondi raita, with fried droplets of batter made from besan (chickpea flour, generally labelled as gram flour). The closest approximation in western cuisine is a side dish or dip, or a cooked salad. It is often referred to as a condiment, but unlike traditional western condiments like salt, pepper, mustard and horseradish that made dishes more spicy, a dish of dahi or raita has a cooling effect to contrast with spicy curries and kebabs that are the main fare of some Asian cuisines. In Indian cuisine, some type of flatbread may be eaten together with raita, chutneys and pickles. The yogurt may be seasoned with coriander, roasted cumin seeds; mint, cayenne pepper, chaat masala and other herbs and spices.

This recipe has a South Indian twist to it, thanks to the seasoning that is done with urad dal, red chili pepper, cumin and mustard seeds. You can also add curry leaves to the seasoning ingredients, but that is optional. Seasoning is definitely the most dominating flavor, other than the yogurt. I typically add fresh, fine cut green chili pepper and fresh fine cut cilantro in addition to tomato and onion to give this recipe a bit of a kick and freshness. Tomato Onion Raita is a great side for any vegetable pulao.

Why is this Healthy?

This dish is very cooling on a hot summer day, and is a great probiotic food.

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Tomato Onion Raita

Raita is traditionally a North Indian dish, comprising of yogurt and vegetables like cucumber, tomato, onion etc and a dash of chat masala to complete the flavor. This delicious South Indian version here is another great recipe from my mom. It is super simple to make- all you're doing is adding seasoning to the traditional raita recipe.
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 People
Calories 70kcal

Ingredients

  • 1/2 Cup Yogurt Organic, Plain, Whole Milk
  • 1/4 Cup Onion Fine Cut
  • 1/4 Cup Tomato Fine Cut
  • 1 Chili Green Chili Pepper Small, Fine Cut
  • 1/8 Cup Cilantro Fine Cut
  • 1/2 Teaspoon Mustard Seeds Whole
  • 1/2 Teaspoon Cumin Seeds Whole
  • 1 Teaspoon Urad Dal (Split Black Gram)
  • 1/2 Chili Dry Red Chili
  • 1/4 Teaspoon Sea Salt Or To Taste
  • 1 Teaspoon Olive Oil

Instructions

  • Set seasoning ingredients (mustard seeds, cumin seeds, urad dal, dry red chili, green chili) aside in a bowl
  • Cut onion and tomato, place them in a bowl. Add salt and mix well
  • Add yogurt to the bowl. Heat oil in a pan, sauté the seasoning ingredients (mustard seeds, cumin seeds, urad dal, dry red chili, green chili) and add to the raita bowl. Mix seasoning into raita before serving

Notes

Goes well with, Brown Rice Vegetable Pulao and Quinoa Vegetable Pulao.
*Use organic ingredients wherever possible

Nutrition

Calories: 70kcal | Carbohydrates: 9g | Protein: 4g | Fat: 3g | Cholesterol: 8mg | Sodium: 325mg | Potassium: 279mg | Fiber: 1g | Sugar: 5g | Vitamin A: 250IU | Vitamin C: 67.7mg | Calcium: 100mg | Iron: 1.1mg

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