Raitas(yoghurt Based Salads)

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Ingredients

    FRUIT RAITAS
    1)PINEAPPLE RAITA SERVINGS 4
    CALORIES 72 PER SERVING
    1.5cup chopped fresh ripe Pineapple
    1cup plain whole milk Yoghurt(8fl.oz./240ml)
    3-4medium hot Green Chillies
    10sprigs fresh Mint finely chopped
    1tbsp.finely chopped fresh Coriander Leaves(Cilantro)
    1tsp.Black Pepper Powder
    1tsp.Brown Cane Sugar
    Salt to taste
    2)MIXED FRUIT RAITA SERVES 6
    225 CALORIES PER SERVING
    2cups plain Whole Milk Yoghurt(16fl.oz/480ml)
    1cup fresh Pomogranate Seeds
    1cup diced fresh Pineapple
    1cup diced Apple
    1cup diced Papaya
    1cup diced Guavas
    1cup Oranges peeled and sectioned
    0.5Walnuts chopped
    3small Bananas chopped
    3-5tsps.Brown Cane Sugar
    2tsps.Chat Masala Powder(Everest/MDH/Shaan Brand)
    15 fresh sprigs of Mint
    2tbsps.chopped fresh Coriander Leaves(Cilantro)
    VARIATION 237 CALORIES PER SERVING
    1cup diced boiled peeled Potatoes
    0.5cup boiled peeled diced Yams(white)
    0.5cup peeled,boiled diced Sweet Potatoes
    3-5tbsps.Lemon Juice
    VEGETABLE RAITAS
    1)BOTTLE GOURD RAITA SERVES 4
    53 CALORIES PER SERVING
    1cup shredded Bottle Gourd(Dudhi/Lauki/Ghia/Lau)
    1cup whole milk plain Yoghurt(8fl.oz/240ml)
    2-3 hot Green Chillies
    1tsp.ground Mustard Powder
    2tsps.Brown Cane Sugar
    Salt to Taste
    2tbsps.finely chopped Coriander(Cilantro)Leaves
    10sprigs of fresh Mint

    2)PUMPKIN RAITA SERVES 4
    59 CALORIES PER SERVING
    1cup shredded Pumpkin
    1cup plain Whole Milk Yoghurt(8fl.oz/240ml)
    2 hot Green Chillies
    2tbsps.fresh Coriander(Cilantro)Leaves
    1tsp.Mustard Powder
    Salt to taste
    2tbsps.fresh Coriander Leaves(Cilantro)

    3)MIXED VEGETABLE RAITA SERVES 4
    80 CALORIES PER SERVING
    1cup plain Whole Milk Yoghurt(8fl.oz/240ml)
    2 white Cucumbers(3"-4"long)
    2medium ripe Tomatoes
    1Green Bell Pepper(Bhopali Mirchi/Simla Mirch)
    1large Shallot(Red Onion)
    2hot Green Chillies
    10sprigs fresh Mint
    2tbsps.fresh chopped Coriander Leaves
    (Cilantro)
    1tsp.Mustard Powder
    OR
    1tsp. roasted Cumin Powder(Jeera Powder)

Description

An Integral Part Of The Indian Diet Is A Raita Or A Yoghurt Based Salad. Made From Both Fresh Vegetables,certain Fruits,Spices And Wholesome Yoghurt Make These A Nutritious And Tasty Supplement To Any Type Of Food.Predominantly Only Vegetarian These Hel

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