High-Protein Raita Recipe

High-protein raita in white bowl with a gold spoon.

5 from 1 vote

This easy high-protein raita with cucumber, herbs, and quick-pickled onion is creamy, refreshing, protein-rich, and the perfect side or dip.

Prep Time10

Cook Time0

Total Time10

Course: Condiment, Dip

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 72kcal

Author: Nisha Melvani

Equipment

Box grater

Ingredients

1 cup unsweetened Greek Yogurt (plant-based dairy-free, or regular)
½ medium cucumber
2 tablespoons chopped red onion
Apple cider vinegar (about 2 tablespoons)
Date syrup or maple or agave (about ½ teaspoon)
2 tablespoons chopped cilantro or parsley
2 tablespoons chopped mint or basil
½ teaspoon cumin
Salt or salt substitute, to taste
Freshly ground black pepper to taste
1 small lemon juice to taste

Instructions

Quick pickle the onion: In a small bowl, combine the chopped red onion with a splash of apple cider vinegar to cover, a drizzle of date syrup, and a splash of water. Let it sit for 5 to 10 minutes while you prepare the other ingredients.
Prepare the cucumber: Grate or finely chop the cucumber. Lightly squeeze out excess water with your hands or a clean towel so the raita does not become watery.
Mix it up: In a medium bowl, combine the yogurt, cucumber, pickled onion (drained if needed), cilantro, mint, cumin, salt, and black pepper. Stir until well mixed.
Finish with lemon: Add a squeeze of fresh lemon juice to brighten the flavors. Taste and adjust seasoning as needed.
Chill & serve: It can be used immediately or refrigerated for 20 to 30 minutes and served cold as a dip, sauce, or soup topping.

Notes

Quick-pickled onion: You don’t need to drain the quick-pickled red onion. For an extra tang, add the onions along with the pickling liquid straight into the raita.

Nutrition