Cucumber 50 Gram
Lunch • India
How to Make Kheera Raita (Traditional & Healthy Version)
Kheera Raita, also known as cucumber raita, is a classic Indian side dish that perfectly complements a wholesome lunch. Made from freshly grated cucumber (kheera) and creamy dahi (curd), this raita is a cooling accompaniment ideal for the Indian summer. Cucumber is widely enjoyed across India for its hydrating properties and crisp texture, making this dish a staple during the sweltering months. The addition of roasted jeera (cumin), black salt, and fresh dhania (coriander) infuses the raita with authentic regional flavors. Raita is not only loved for its taste but also for its digestive benefits, especially when served with spicy Indian meals like biryani, pulao, or parathas. Its simplicity and versatility allow you to customize it with local spices and herbs, making it a favorite for festivals, family gatherings, and daily meals alike. This healthy, vegetarian dish is light on calories and rich in essential nutrients, making it a great choice for health-conscious individuals and those tracking their daily macros.
Ingredients(for 1 small bowl (approx. 75g) per person)
- 50 grams Cucumber (kheera) (peeled & grated)
- 1 cup Dahi (curd) (fresh, low-fat preferred)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- 1 tbsp Fresh coriander leaves (dhania) (finely chopped)
- 1 small Green chili (finely chopped, adjust to taste) - optional
- to taste Regular salt
- A pinch Red chili powder (optional, for garnish) - optional
- 1 tsp Mint leaves (pudina) (finely chopped, optional) - optional
Instructions
- 1
Wash, peel, and grate the cucumber. Squeeze gently to remove excess water.
5 minutes
Removing water prevents the raita from becoming too runny.
- 2
Whisk the dahi (curd) until smooth and creamy in a mixing bowl.
2 minutes
Use a hand whisk for a light and fluffy texture.
- 3
Add the grated cucumber to the dahi. Mix gently to combine.
2 minutes
Mix just enough to distribute the cucumber evenly.
- 4
Add roasted cumin powder, black salt, regular salt, chopped coriander, and green chili. Mix well.
2 minutes
Adjust spices according to personal taste.
Why This Dish is Healthy
This cucumber raita recipe is a healthy choice because it uses fresh, natural ingredients without any processed additives. The low-fat dahi and minimal use of oil make it suitable for weight management and heart health. Its probiotic content supports digestion, while the cooling nature of cucumber helps regulate body temperature during hot weather. Including this raita in your lunch adds variety, nutrition, and flavor to your meal plan.
Kheera Raita is low in calories and rich in water content, making it an ideal dish for hydration and digestion. Cucumber provides vitamin K, vitamin C, and potassium, while dahi (curd) is an excellent source of calcium, protein, and probiotics that support gut health. The inclusion of spices like cumin aids in metabolism and soothes the digestive tract. This combination ensures a balanced intake of macronutrients and micronutrients essential for a healthy diet.
Pro Tips
- 💡Tip 1: Always use fresh dahi for the creamiest texture.
- 💡Tip 2: Squeeze excess water from cucumber to prevent watery raita.
- 💡Tip 3: Add mint and coriander just before serving for maximum freshness.
Storage & Serving
Store kheera raita in a covered container in the refrigerator. Consume within 12 hours for best taste and freshness. Avoid storing for long periods as cucumber can release water and make the raita runny.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 8.0 kcal |
