Beetroot Raita
Lunch • India
How to Make Beetroot Raita (Traditional & Healthy Version)
Beetroot Raita is a vibrant and refreshing North Indian yogurt-based side dish, perfect for lunch and festive occasions. Originating from the heart of Punjab and Uttar Pradesh, this raita is cherished for its unique combination of earthy beetroot and creamy dahi, making it a delightful accompaniment to spicy Indian meals like biryani, pulao, or even roti. The natural sweetness and deep color of beetroot blend beautifully with tangy curd, creating a visually appealing and flavorful dish. Traditionally, raita is served during festivals such as Holi and Diwali, when cooling side dishes are needed to balance rich, spicy foods. Beetroot Raita is not only tasty but also health-conscious, as it uses minimal oil and incorporates nutrient-dense ingredients. Its popularity has grown across India, with regional variations including the addition of roasted jeera powder or mint (pudina). This dish is a wonderful way to introduce more vegetables into your diet, especially for those seeking a nutritious vegetarian option that fits easily into daily calorie tracking.
Ingredients(for 1 small katori per serving)
- 1 medium (about 1 cup, grated) Beetroot (Chukandar)
- 1.5 cups Curd (Dahi, low-fat preferred)
- 1/2 tsp Roasted cumin powder (Bhuna jeera powder)
- 1/2 tsp Salt (Sendha namak for vrat or regular)
- 1/4 tsp Black salt (Kala namak) - optional
- 1 small, finely chopped Green chilli (Hari mirch) - optional
- 2 tbsp, chopped Fresh coriander leaves (Dhania)
- 1 tbsp, chopped Mint leaves (Pudina) - optional
- 1/4 tsp Sugar (Optional, for balance) - optional
- 1/4 tsp Black pepper (Kali mirch)
Instructions
- 1
Wash and peel the beetroot (chukandar). Grate it finely using a kadhai grater.
5 minutes
Use gloves to avoid staining your hands.
- 2
Boil or steam the grated beetroot until soft, about 10 minutes. Drain excess water and let it cool.
10 minutes
Steaming preserves more nutrients than boiling.
- 3
In a mixing bowl, whisk the curd (dahi) until smooth and creamy. Use a hand whisk (madani) for best results.
3 minutes
Ensure curd is chilled for a refreshing raita.
- 4
Add the cooled beetroot to the curd. Mix gently until the curd turns a beautiful pink shade.
2 minutes
Fold beetroot in slowly to retain the creamy texture.
Why This Dish is Healthy
This dish is a healthy choice because it uses low-fat curd and naturally sweet beetroot, avoiding unnecessary oils or fats. The fiber and probiotics in raita boost gut health and help with weight management. The vitamins and minerals from beetroot and herbs make it ideal for those looking for nutrient-dense Indian lunch options. It's also easy to adapt for diabetics and weight loss diets, making it suitable for calorie-conscious Indian families.
Beetroot Raita is rich in dietary fiber and antioxidants, thanks to chukandar. Beetroot provides folate, vitamin C, potassium, and iron, supporting heart health and immunity. Curd (dahi) is a great source of calcium, protein, and probiotics, which aid digestion and bone strength. Roasted cumin and coriander add trace minerals and aid metabolism. Overall, this raita has a balanced macronutrient profile, low in calories, and is suitable for vegetarian diets.
Pro Tips
- 💡Tip 1: Always use fresh, chilled curd for best taste and texture.
- 💡Tip 2: Steam beetroot instead of boiling to retain nutrients.
- 💡Tip 3: Add roasted cumin powder for an authentic North Indian flavor.
Storage & Serving
Store Beetroot Raita in an airtight container in the refrigerator for up to 2 days. Serve chilled and stir before use. Do not freeze, as curd texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
