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A creamy and pungent yogurt dip bursting with fresh garlic flavor. This simple North Indian side dish, known as Lehsun ka Raita, is the perfect cooling accompaniment to spicy curries and biryanis.
Prepare the Yogurt Base
Prepare the Tempering (Tadka)
Combine, Chill, and Serve
A creamy and pungent yogurt dip bursting with fresh garlic flavor. This simple North Indian side dish, known as Lehsun ka Raita, is the perfect cooling accompaniment to spicy curries and biryanis.
This north_indian recipe takes 15 minutes to prepare and yields 4 servings. At 113.53 calories per serving with 4.74g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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To impart a smoky flavor, place a small heatproof bowl in the center of the finished raita. Add a piece of red-hot charcoal to the small bowl, drizzle a few drops of ghee over it, and immediately cover the main bowl with a lid. Let it sit for 2-3 minutes, then remove the small bowl and mix the raita.
Add 1 tablespoon of finely chopped fresh mint leaves along with the coriander for a refreshing twist.
Increase the number of green chillies or add a pinch of Kashmiri red chilli powder to the yogurt base for extra heat and color.
Add 2 tablespoons of finely chopped red onion to the yogurt base for a crunchy texture and added flavor.
The yogurt base is rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome, improve digestion, and enhance nutrient absorption.
Garlic contains allicin, a compound known for its potent antibacterial, antiviral, and anti-inflammatory properties, which helps strengthen the body's natural defenses.
Raita is a classic cooling accompaniment in Indian cuisine. It helps to balance the heat from spicy dishes, soothe the digestive system, and provide relief on hot days.
Yogurt is a great source of calcium, which is essential for maintaining strong bones and teeth, as well as proper muscle and nerve function.
Yes, Garlic Raita is quite healthy. Yogurt is an excellent source of probiotics for gut health, protein, and calcium. Garlic is renowned for its immune-boosting and anti-inflammatory properties. To make it lower in fat, you can use low-fat yogurt.
A single serving of approximately 1/2 cup (135g) contains around 85-105 calories, depending on whether you use full-fat or low-fat yogurt and the amount of ghee.
Absolutely. Substitute the dairy curd with a thick, unsweetened plant-based yogurt such as coconut, soy, or almond yogurt. Use a neutral oil like avocado or sunflower oil instead of ghee for the tempering.
It can be stored in an airtight container in the refrigerator for up to 2 days. Be aware that the garlic flavor will intensify and become more pungent over time.
To mellow the sharp taste of raw garlic, you can either sauté the minced garlic in the ghee for 30-40 seconds before adding the other tempering spices, or use roasted garlic cloves, which have a sweeter, milder flavor.
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