Watch Out Salsa, Here Comes Raita!

Have ever tried Tzatziki (Greek cucumber yogurt sauce) which is served in most Mediterranean restaurants? Then you're sure to love raitas as well. They are made with yogurt, various vegetables, and some spices.

Below are some of the vegetables we use to make raitas (yogurt based sauces).
 

Long Squash



Frozen Chopped Spinach, 
Tomatoes, Bell Peppers, Cabbage

So the next time you're having people over, instead of serving cheesy nachos or potato chips, try something new. Arrange a plate of pita pieces with any of these raitas as a dipping sauce. Your guests will love you and you will love yourself for eating healthier.

Ingredients:

Use any one of the following vegetables:

- Spinach................................................................... ½ box frozen

- Green Bell pepper.................................................... 3 medium size chopped finely

- Cabbage.................................................................. 2 cups chopped finely

- Long squash............................................................. small size, grated (use larger grate)

-Tomatoes..................................................................4 med, cut into small pieces
Plus:

- Sour cream (Reg / fat-free)....................................... 6oz

- Yogurt (any type as desired, lite / Reg)...................... 1 cup

- Green chilies............................................................ 2, chopped finely or cut into halves for milder taste

- Mustard & Cumin seeds............................................1 tsp each for seasoning

- Vegetable oil............................................................ 1 tbsp

- Curry leaves (optional)............................................. 5-6 leaves

- Salt.......................................................................... 1 tsp or as needed (varies with vegetable)

Procedure:

1) Add the vegetable into a microwavable container (for squash remove any water), add salt and green chilies and microwave for 5-6 min or until they are firm and cooked.



Illustration: Spinach Raita

2) Allow the vegetable to cool for 10 – 15 min and then mix in the sour cream and yogurt.

3) In a small dish heat 1 tbsp of oil and add mustard and cumin seeds. When they splatter add curry leaves, mix well and transfer the contents into the raita.


Illustration: Spinach Raita

4) Raitas can be served with pulao, parathas, rotis or plain rice. They can also be used as a dipping sauce for some appetizers like nachos, tortilla or pita chips.