Low Sodium Beetroot Raita
Brighten up your meal with this flavorful and heart-conscious Low Sodium Beetroot Raita! A refreshing blend of tender, cooked beetroot, crisp cucumber, and creamy low-sodium yogurt, this vibrant side dish is packed with natural flavors and a medley of fresh herbs like mint and cilantro. Enhanced with a hint of roasted cumin, black pepper, and a touch of zesty lemon juice, this low-sodium raita keeps things light without compromising on taste. Perfectly balanced with a subtle kick of green chili, it’s an excellent pairing for spicy biryanis, aromatic pilafs, or hearty curries. Ready in just 30 minutes (plus chill time), this nutritious and colorful raita is a must-try for those seeking healthy, low-sodium recipes that don’t skimp on taste!
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Ingredients
- 2 medium Beetroot
- 250 ml Plain Yogurt (low sodium)
- 1 small Cucumber
- 10 leaves Fresh Mint Leaves
- 2 tablespoons Cilantro
- 0.5 teaspoon Roasted Cumin Powder
- 0.25 teaspoon Black Pepper
- 1 Green Chili
- 1 tablespoon Lemon Juice
Directions
Step 1
Wash the beetroots thoroughly. Peel and grate them using a box grater.
Step 2
In a medium saucepan, bring enough water to a boil, add the grated beetroot, and cook for about 10-12 minutes until they are tender. Drain and set aside to cool.
Step 3
While the beetroot cools, peel and grate the cucumber, discarding the seeds if necessary. Squeeze out any excess water from the cucumber using your hands or a paper towel.
Step 4
Finely chop the mint leaves and cilantro. Cut the green chili in half, remove the seeds if you prefer less heat, and finely chop it.
Step 5
In a large bowl, whisk the low sodium plain yogurt until smooth and creamy.
Step 6
Add the cooled grated beetroot, grated cucumber, mint leaves, cilantro, cumin powder, black pepper, chopped green chili, and lemon juice to the yogurt. Mix well to combine all ingredients.
Step 7
Taste and adjust the seasoning if necessary, considering salt restrictions.
Step 8
Refrigerate the raita for at least 30 minutes before serving to allow the flavors to meld.
Step 9
Serve chilled as a side dish with your favorite meals, such as biryani, pilaf, or curries.
Nutrition Facts
| Serving size | (631.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 293.9 |
| Total Fat 9.7g | 0% |
| Saturated Fat 5.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 32.8mg | 0% |
| Sodium 313.2mg | 0% |
| Total Carbohydrate 49.2g | 0% |
| Dietary Fiber 6.6g | 0% |
| Total Sugars 37.4g | |
| Protein 14.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 395.4mg | 0% |
| Iron 4.0mg | 0% |
| Potassium 1476.6mg | 0% |
Source of Calories