Sunday, April 26, 2009
Chive, Garlic & Mint Raita
Raita is seasoned yogurt often served as a mouth-cooler when eating spicy Indian dishes. It also works as a healthy dip for vegetables and pita bread and is good as a side dish or condiment to grilled chicken or fish. The Greek version would be tzatziki.
Usually raita has grated cucumber with minced cilantro and/or mint. The photo here is showing raita I made for our "Tikka and Tandoori cooking class" with carrot, tomato and cilantro. My version today uses three things ready in my garden - chives, garlic shoots and mint. I vary my raita recipe according to what is available from the garden. I do like it best made with a fuller fat yogurt like 4% MF Balkan MF = milk fat.
1/2 cup fresh chives, minced - 125 ml
1/2 cup garlic shoots - 125 ml
1/4 cup fresh mint, minced - 60 ml
1 grated carrot, medium
1 cup yogurt, 4% MF - 250 ml
1 tsp cumin seed, roasted - 5 ml
1/2 tsp salt - 2.5 ml
1/4 tsp cayenne pepper - 1.25 ml
Mince herbs and grate carrot.
Roast cumin seed over medium high heat for a few minutes until lightly browned and fragrant.
Stir herbs and cumin into plain yogurt. Season with salt and cayenne pepper.
Garnish with fresh mint herbs. You can refrigerate or serve at room temperature.
Note: I have also used grated carrot or zucchini, finely minced cabbage and other vegetables in raita with good results. You will to have to adjust the yogurt and the spices based on the amount of ingredients.
NUTRITION FACTS (per 1/4 cup or 60 ml serving): 40 calories, 1.5 g fat, 1 g saturated fat, 5 mg cholesterol, 75 mg sodium, 5 g carbohydrate, 1 g fibre. %Daily Values: 8% vitamin A, C and calcium with 4% iron.
© Nancy Guppy, RD, MHSc