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
- 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)
- 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))
- 1/2 tsp Fresh lemon juice (optional, enhances tanginess)
- a pinch Freshly ground black pepper (optional)
Step-by-step instructions
Step 1 · Wash and peel the cucumber
Wash and peel the cucumber. Finely chop or grate it as preferred. Place in a mixing bowl.
Step 2 · Sprinkle a pinch of salt over cucumber and let it sit for 2 minutes...
Sprinkle a pinch of salt over cucumber and let it sit for 2 minutes to release excess water. Gently squeeze out extra moisture.
Step 3 · In another bowl
In another bowl, whisk the curd (dahi) until smooth and creamy.
Step 4 · Add the prepared cucumber to the whisked curd
Add the prepared cucumber to the whisked curd. Mix well.
Step 5 · Add chopped mint leaves (pudina)
Add chopped mint leaves (pudina), coriander leaves (if using), roasted cumin powder, kala namak, regular salt, green chili (if using), and black pepper. Mix thoroughly.
Step 6 · For extra tang
For extra tang, add a few drops of fresh lemon juice and mix.
Step 7 · Transfer to a serving bowl
Transfer to a serving bowl. Garnish with extra mint leaves and a sprinkle of roasted cumin powder.
Step 8 · Serve immediately or chill in the refrigerator for 10-15 minutes be...
Serve immediately or chill in the refrigerator for 10-15 minutes before serving.
Why this recipe 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.
A note on tradition
Kheera Dahi ka Raita is a beloved accompaniment in North Indian thalis and is especially popular during summer months and festivals like Holi, when heavy foods need a cooling counterpart. Each region adapts this raita with local herbs and spices, reflecting the diversity of Indian cuisine. It is a common sight at weddings, festive feasts, and daily meals, cherished for its simplicity and digestive benefits.