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A refreshing and simple yogurt dip made with juicy tomatoes, crisp onions, and a fragrant tempering of spices. This quick and easy Tomato Raita is the perfect cooling side dish for spicy Indian meals like biryani, pulao, or parathas.
Prepare the Raita Base
Prepare the Tempering (Tadka)
Combine, Season, and Chill
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A refreshing and simple yogurt dip made with juicy tomatoes, crisp onions, and a fragrant tempering of spices. This quick and easy Tomato Raita is the perfect cooling side dish for spicy Indian meals like biryani, pulao, or parathas.
This indian recipe takes 15 minutes to prepare and yields 3 servings. At 92.39 calories per serving with 3.95g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Replace the dairy curd with a thick, unsweetened plant-based yogurt such as coconut, cashew, or almond yogurt.
Use ghee instead of oil for the tempering (tadka) to impart a rich, smoky aroma and flavor.
Add 1/4 cup of finely chopped cucumber along with the tomato and onion for extra freshness and a pleasant crunch.
Add a pinch of red chili powder or cayenne pepper along with the roasted cumin powder for an extra kick of heat.
The probiotics found in curd (yogurt) help maintain a healthy balance of beneficial bacteria in your gut, which aids digestion and boosts overall immunity.
Yogurt has a natural cooling effect on the body. This makes raita the perfect side dish to balance the heat of spicy foods and soothe the digestive system.
Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps protect cells from damage. Onions, coriander, and spices also contribute beneficial antioxidants.
As a dairy-based dish, this raita is a good source of calcium, which is vital for maintaining strong bones and teeth.
Yes, Tomato Raita is a very healthy side dish. It is rich in probiotics from the curd, which supports gut health, and provides vitamins and antioxidants from the fresh tomatoes, onions, and spices. It's also naturally gluten-free and relatively low in calories.
A single serving of Tomato Raita (about 1/2 cup or 153g) contains approximately 85-105 calories, primarily depending on whether you use full-fat or low-fat curd.
Raita can become watery for two main reasons: 1) Adding salt too early draws moisture out of the vegetables and the curd. 2) The tomatoes were not deseeded, releasing their liquid into the raita. To prevent this, always add salt just before serving and consider deseeding your tomatoes.
You can prepare the base by mixing the curd and vegetables a few hours in advance and storing it in the refrigerator. However, for the best texture and flavor, it is highly recommended to add the tempering and salt just before you plan to serve it.
Tomato Raita is an excellent cooling accompaniment to spicy and flavorful Indian dishes. It pairs wonderfully with biryani, pulao, stuffed parathas, kebabs, and various curries.