Cucumber Yogurt Salad with Mint
Lunch • India
How to Make Cucumber Yogurt Salad with Mint (Traditional & Healthy Version)
Cucumber Yogurt Salad with Mint, known as 'Kheera Dahi ka Raita' in many Indian households, is a refreshing and nutritious dish popular across India. This simple vegetarian salad brings together the cooling essence of kheera (cucumber), the probiotic goodness of dahi (curd or yogurt), and the aromatic freshness of pudina (mint). Traditionally served as a side during lunch, especially in the hot summer months, this raita is a staple during Indian festivals such as Holi and Diwali when heavy, spicy meals need a cooling accompaniment. The vibrant flavors and creamy texture make it appealing to all age groups, and its quick preparation fits perfectly into busy modern lifestyles. This Indian cucumber yogurt salad is savored for its crisp, hydrating bite and subtle blend of spices like roasted jeera (cumin powder), kala namak (black salt), and freshly chopped dhania (coriander leaves). Each region of India lends its own touch—some add grated carrots, others a dash of green chili for heat. It's a versatile dish, easily customized to suit dietary needs, and pairs beautifully with pulao, biryani, or simple chapati meals. For those seeking healthy, low-calorie Indian recipes, this salad stands out as a light yet satisfying option, making it an excellent choice for calorie-conscious meals.
Ingredients(for 1 small katori (about 150g))
- 1 large (about 200g) Cucumber (kheera) (peeled and finely chopped or grated)
- 1 cup (200ml) Curd (dahi) (fresh, homemade preferred)
- 2 tbsp Mint leaves (pudina) (finely chopped)
- 1 tbsp Coriander leaves (dhaniya) (finely chopped) - optional
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- to taste Regular salt
- 1 small Green chili (finely chopped (optional for spice)) - optional
- 1/2 tsp Fresh lemon juice (optional, enhances tanginess) - optional
- a pinch Freshly ground black pepper (optional) - optional
Instructions
- 1
Wash and peel the cucumber. Finely chop or grate it as preferred. Place in a mixing bowl.
3 minutes
Grating cucumber gives a creamier texture; chopping offers more crunch.
- 2
Sprinkle a pinch of salt over cucumber and let it sit for 2 minutes to release excess water. Gently squeeze out extra moisture.
4 minutes
Removing excess water prevents the raita from becoming watery.
- 3
In another bowl, whisk the curd (dahi) until smooth and creamy.
2 minutes
Use chilled curd for an extra refreshing salad.
- 4
Add the prepared cucumber to the whisked curd. Mix well.
1 minute
Combine gently to retain cucumber's crunch.
Why This Dish is Healthy
This salad is naturally low in calories and fat, making it ideal for calorie tracking and weight loss diets. The curd supplies protein and probiotics, supporting muscle health and digestion. The use of fresh vegetables and herbs ensures a nutrient-dense meal with minimal processing. It requires no oil or frying, and can be easily adapted for various dietary needs, making it a heart-healthy, diabetes-friendly, and kid-approved choice.
Cucumber Yogurt Salad with Mint is a powerhouse of hydration, vitamins, and minerals. Cucumber is rich in water, fiber, vitamin K, and antioxidants, supporting digestion and skin health. Yogurt (dahi) provides high-quality protein, calcium, vitamin B12, and probiotics that enhance gut flora. Mint and coriander add micronutrients and digestive benefits. This low-calorie salad is naturally gluten-free (if made with gluten-free spices) and offers balanced macros, making it suitable for weight management, diabetes, and general wellness.
Pro Tips
- 💡Tip 1: For a thicker raita, use hung curd (strained dahi).
- 💡Tip 2: Always use fresh mint and coriander for maximum flavor.
- 💡Tip 3: Sprinkle roasted cumin powder just before serving for added aroma.
Storage & Serving
Store in an airtight container in the refrigerator for up to 12 hours. Stir well before serving. Best consumed fresh for optimal taste and texture. Avoid freezing as the curd may separate.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 85.0 kcal |
