Looking for a quick, nutritious, and delicious side dish that’s light on calories but rich in flavor? Say hello to Vegetable Yogurt Salad, also known as Vegetable Raita – your new go-to companion for balanced meals or even a light lunch on its own!
Packed with cooling yogurt, crunchy veggies, fresh herbs, and metabolism-boosting spices, this dish is more than just a palate cleanser. It’s a gut-friendly, protein-rich bowl of goodness that supports digestion, hydration, and weight loss. Whether you're on a fitness journey or just want to eat cleaner, this raita is the perfect addition to your diet.
Let’s dive in!
📝 Ingredients
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1 cup Yogurt (preferably low-fat or Greek yogurt for higher protein)
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½ Cucumber (peeled and finely chopped or grated)
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1 small Carrot (grated)
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½ Onion (finely chopped)
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1 small Tomato (deseeded and finely chopped)
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1 Green Chilli (finely chopped – optional for spice)
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1 tbsp Fresh Coriander Leaves (chopped)
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½ tsp Lemon Juice
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Salt to taste
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¼ tsp Black Pepper Powder
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¼ tsp Jeera (Cumin) Powder (roasted)
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1 tsp Chia Seeds (optional, soaked in water for 10 mins)
Instructions
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Prep the Yogurt:
Whisk the yogurt until smooth and creamy. If it's too thick, add 1–2 tablespoons of water for desired consistency. -
Add the Veggies:
Add chopped cucumber, carrot, onion, and tomato to the yogurt. Mix well. -
Flavor Boost:
Toss in green chillies (if using), coriander leaves, lemon juice, salt, pepper, and roasted cumin powder. Stir everything to combine. -
Add Chia Seeds:
Drain soaked chia seeds and fold them into the raita for an extra dose of fiber and omega-3s. -
Chill & Serve:
Let it sit in the fridge for 10–15 minutes. Serve cold as a side dish, dip, or enjoy it as a light meal.
Why This Raita is Great for Weight Loss:
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High in protein: Yogurt helps keep you full longer and supports metabolism.
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Low in calories: Fresh vegetables add bulk and crunch without extra calories.
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Gut-friendly: Yogurt and chia seeds aid digestion and gut health.
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Hydrating & cooling: Perfect for hot days or post-workout meals.
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Customizable: Add or skip veggies as per your preference.
Serving Suggestions:
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Pair it with grilled chicken, brown rice, or quinoa.
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Serve alongside dal and chapati for a complete Indian meal.
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Enjoy as a low-carb lunch on its own.
Additional Tips
Simple vegetable yogurt salad
Keep it basic and fresh. Just grab some chopped cucumber, tomato, onion, and a bit of grated carrot. Mix it with plain yogurt, a pinch of salt, and roasted cumin powder. That’s it. No need to overthink – it’s perfect as a cooling side or a light snack.
Vegetable yogurt salad with mayonnaise
If you want a creamier twist, mix equal parts of yogurt and a spoonful of mayo. It gives the salad a richer texture without going too heavy. Add in your usual veggies – cucumber, bell pepper, corn, or whatever’s in the fridge. A tiny dash of mustard or garlic powder can make it pop.
Healthy vegetable yogurt salad
Stick to low-fat or Greek yogurt, load it with fiber-rich veggies like carrots, cucumber, and even some chopped spinach. Sprinkle in chia seeds or flax seeds for that extra health boost. Season lightly and skip the mayo or sugar – it’s naturally delicious and super satisfying.
Yogurt salad Indian
Think raita vibes. Use dahi (Indian-style yogurt), add grated cucumber or bottle gourd, chopped coriander, green chili, and maybe a little tempering of mustard seeds and curry leaves in oil if you're feeling fancy. Serve it with rice or roti – classic comfort food.
Yogurt salad recipe
No rules here – start with creamy yogurt, toss in colorful chopped veggies, season with salt, pepper, cumin powder, and a squeeze of lemon. Want crunch? Add some roasted peanuts or croutons on top just before serving. It’s flexible, fast, and always a crowd-pleaser.
Vegetable yogurt salad dressing
Mix yogurt with a bit of olive oil, lemon juice, salt, pepper, and a touch of honey or mustard. Stir until smooth and creamy. Pour it over chopped vegetables or use it as a dip – super versatile and much healthier than store-bought dressings.
Easy vegetable yogurt salad
Chop a few veggies, stir into yogurt, sprinkle salt and spices, and done. Seriously, it’s a no-fuss, 5-minute fix. You don’t even need measurements – just taste and adjust. Great when you’re hungry but don’t want to cook.
Yogurt salad for biryani
Cool, creamy, and spicy – the perfect match for a hot plate of biryani. Go for a cucumber-onion-tomato combo with thick yogurt, add salt, roasted cumin, black salt, and chopped mint or coriander. Let it chill before serving for the best flavor.
This Vegetable Yogurt Salad is not only simple and quick but also incredibly nourishing. Whether you’re managing your weight or just trying to eat cleaner, this raita checks all the boxes. It’s the kind of recipe that makes healthy eating something to look forward to.
Ready to mix things up in your kitchen? Try it today and let your taste buds (and body) thank you!
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