Beetroot Raita

A colourful accompaniment to curries and spicy dishes; or serve as a salad.

‘Raita’ is a word from the Indian sub-continent referring to a cooling accompaniment to spicy dishes. It is chopped or grated raw fruit or vegetables mixed with spices and yoghurt that help to enrich the flavours of a meal and sooth the palate of hot dishes.

A widely recognised raita is cucumber with yoghurt, a refreshing addition to any curry. My beetroot raita is a little more unusual, the fabulous colour making it a centre-piece to your meal. The beetroot provides an earthy flavour, enhanced by the pungent black mustard seeds. The crisp texture also contrasts well with softer spicy dishes.

Diets for which Beetroot Raita is suitable:

Dairy Free, Diabetic, Gluten Free, Low Calorie, Low Fat, Vegan and Vegetarian.


Preparation: 10 mins | Cooking: 5 mins | Serves: 1 cup

150 gm beetroot, peeled
1/4 cup soya yoghurt*
1 tsp black mustard seeds
1/4 tsp salt


HEAT a frying pan to a moderate temperature.
ADD the mustard seeds and remove from the heat as they start to pop.
GRIND seeds lightly in a pestle and mortar.
GRATE the beetroot.
MIX beetroot, seeds and yoghurt (increasing the quantity of yoghurt if this raita is accompanying a very spicy dish).
ADD salt (quantity is to taste).


– Chill before serving.
– Top with poppy seeds.
– Can be served as a salad.


* Substitute with Lactose Free yoghurt for Fodmap diet or dairy yoghurt, not Dairy Free, or Vegan.

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