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Tomato Onion Mix Raita
Lunch • India
How to Make Tomato Onion Mix Raita (Traditional & Healthy Version)
Tomato Onion Mix Raita is a classic North Indian accompaniment that adds a refreshing twist to any meal, especially during the hot summers. Raita, made with creamy dahi (curd), is a staple in Indian households, offering a cooling effect to balance the spices in Indian curries and dal. The combination of juicy tomatoes (tamatar) and crisp onions (pyaaz) creates a burst of freshness and crunch, making it a popular choice for lunch thalis. Served alongside pulao, biryani, paratha, or even simple roti-sabzi, this raita complements the meal by adding both flavor and nutrition. Raita holds cultural significance during festivals like Holi and Diwali, where it is often featured in elaborate spreads to soothe the palate between rich, spicy dishes. Each region in India has its own twist on raita, but the tomato-onion mix is especially beloved in Punjab and Uttar Pradesh for its simplicity and versatility. This healthy, vegetarian side dish is not only easy to prepare but also a great way to include probiotics and essential vitamins in your diet, making it a wholesome choice for calorie-conscious families.
Ingredients(for 1 small katori (bowl) per person)
- 1 cup Fresh dahi (curd) (use low-fat for fewer calories)
- 1 medium, finely chopped Tomato (tamatar)
- 1 small, finely chopped Onion (pyaaz)
- 1, finely chopped Green chilli (hari mirch, optional for spice) - optional
- 2 tbsp, chopped Fresh coriander leaves (dhaniya patta)
- 1/2 tsp Roasted cumin powder (bhuna jeera powder)
- 1/4 tsp Black salt (kala namak)
- to taste Regular salt (sendha namak if fasting)
- a pinch Red chilli powder (lal mirch, optional) - optional
- 1 tbsp, chopped Mint leaves (pudina patta, optional) - optional
Instructions
- 1
Whisk the dahi (curd) in a mixing bowl until smooth and creamy.
2 minutes
Use chilled dahi for best taste and texture.
- 2
Add the chopped tomatoes (tamatar) and onions (pyaaz) to the whisked dahi.
2 minutes
Remove seeds from tomatoes to prevent the raita from becoming watery.
- 3
Mix in the green chilli (if using), chopped coriander leaves, and mint leaves.
2 minutes
Adjust green chilli as per your spice preference.
- 4
Sprinkle roasted cumin powder, black salt, regular salt, and red chilli powder over the mixture.
1 minute
Roast cumin seeds on a tawa for enhanced aroma before grinding.
Why This Dish is Healthy
This raita is a healthy choice because it's made with fresh curd, which is an excellent source of protein and calcium. The inclusion of raw vegetables increases fiber content, aiding satiety and promoting digestive health. Using minimal oil and natural spices keeps the calorie count low, making it ideal for weight management. The antioxidants and phytonutrients from tomatoes, onions, and herbs further contribute to overall wellness, making Tomato Onion Mix Raita a nourishing side for Indian meals.
Tomato Onion Mix Raita is rich in probiotics thanks to the dahi (curd), which supports gut health and digestion. Tomatoes provide vitamin C, potassium, and antioxidants like lycopene, while onions offer fiber, vitamin B6, and folate. The addition of fresh herbs boosts vitamins A and K. Roasted cumin aids digestion and adds trace minerals. This vegetarian raita is low in calories, contains minimal fat (especially if made with low-fat curd), and offers a moderate amount of protein and healthy carbs. It is naturally gluten-free and can be adapted for various dietary needs.
Pro Tips
- 💡Use freshly set homemade dahi for best flavor and probiotic content.
- 💡Always add salt just before serving to prevent the raita from becoming watery.
- 💡Finely chop onions and tomatoes for better texture and uniform mixing.
Storage & Serving
Store Tomato Onion Mix Raita in an airtight container in the refrigerator. It remains fresh for up to 24 hours. Stir well before serving as water may separate. Avoid freezing as texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 75.0 kcal |
