Zucchini raita | Courgette raita | Zucchini/Courgette yoghurt dip
This creamy, cooling & refreshing zucchini raita is bursting with flavors with a hint of garlic, tanginess from lemon juice & zest, freshness from the parsley while the roasted cumin powder provides a savory & nutty note. Rich in heart healthy potassium, fiber, protein, Vitamins A, C, B, calcium & iron, this raita is a quick, easy and a delicious way to incorporate zucchini in your diet. It is perfect as a side dish, snack or as a dip.
Zucchini raita is not traditionally made in India; however, it is similar to cucumber raita or lauki (bottle gourd) raita. I have experimented & created this raita to incorporate this highly versatile & nutritious vegetable in our diet.
What is raita?
If you are new to raita, raita is a traditional Indian yoghurt-based side dish that is usually eaten with meals, especially in summers. It is usually made with homemade yoghurt or curd. Raitas can be sweet or savory. It can be made by simply adding some spices to the yoghurt or made more complex by adding vegetables. Adding vegetables to the raita is an excellent way to increase and meet your daily vegetable requirements. Depending on the vegetables, they can be added raw or cooked. Raitas can also be made with tarka (tempering) or without tarka.
Why you’ll love this zucchini raita
- Quick & easy way to incorporate zucchini in your diet & helping you meet your daily vegetable requirements
- Can have it as a side dish or as a dip
- Yoghurt provides probiotics needed for a healthy gut microbiome (use plant-based yoghurt if vegan)
- Rich in vitamins & minerals such as Vitamin A, B, C, potassium & iron
- Excellent source of calcium, protein & fiber
- Naturally gluten-free with vegan option
Ingredients required for Zucchini raita
Zucchini & plain unsweetened yoghurt are the two main ingredients for this recipe.
I use plain full-fat greek yoghurt, however, low-fat yoghurt or natural yoghurt are also fine. Use fresh yoghurt, either store bought or homemade; do not use yoghurt that has turned sour. If vegan, use plant-based yoghurt such as coconut yoghurt.
Spices & other flavors – Since zucchini has a very mild to almost no flavor, we use other ingredients such as garlic, green chili, mustard seeds, ground white pepper & roasted cumin powder to add flavor.
Lemon juice & zest– add tanginess & freshness to the raita.
Parsley– not only adds freshness and flavor but is also an excellent source of many essential vitamins & minerals.
Pantry essentials – salt & oil
How to make zucchini/courgette raita
Step-by-step instructions with pictures & video
- Prepare the ingredients & cook the zucchini
This raita is made with cooked zucchini. Trim the ends of the zucchini & shred it using the side with the big holes on a box grater. Finely chop the garlic, green chili, parsley & zest the lemon. The parsley & lemon zest are added to the yoghurt in the next step.
Next, on a medium burner on medium flame, heat oil in a frying pan. Add the mustard seeds and sizzle, around 8-10 seconds taking care not to burn the seeds. Keep in mind that when heated, mustard seeds tend to splatter. Add the garlic and green chili and sauté just enough to remove the raw smell of garlic, approx. 30 seconds.
Add the shredded zucchini & salt. Mix.
Reduce the flame to low-medium and cook till the zucchini is done, approximately 5-6 minutes. The zucchini will cook quickly as it’s shredded. Keep mixing in between. The zucchini will wilt and reduce in size.
Once the zucchini is cooked, switch off the gas and remove from heat. Let it cool down, approx. 5-7 minutes.
- Prepare the yoghurt
In the meantime, add the yoghurt to a bowl and whisk to make it smooth. Add a little water as required, depending on the consistency of the yoghurt. Homemade yoghurt tends to be watery and may not need additional water. Also, no need to add water if making it as a dip.
Next add the roasted cumin powder, ground white pepper, salt, lemon juice, lemon zest & the chopped parsley. Mix thoroughly.
- Combine & mix the cooked zucchini with the prepared yoghurt
Once the zucchini has cooled down, add it to the prepared yoghurt & mix. Taste and adjust seasoning if needed.
This raita perfectly complements most rice dishes such as mixed vegetable pulav, biryani, jeera rice or even plain rice. It’s also great as a dip, snack or as a side dish to have with any meal.
Cooking in advance
Although this raita is quick and best consumed fresh, however, if needed, you can make it a day in advance and refrigerate it.
Storage
If you have any leftovers, store it in an airtight container and refrigerate it. Though it will be edible for a few days in the fridge, it’s best consumed fresh or by the next day.
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Zucchini raita | Courgette raita | Zucchini/courgette yoghurt dip
Equipment
- Box shredder
- Frying pan
- Whisk
Ingredients
For cooking zucchini/courgette
- 1 cup shredded zucchini (approx. 1 small-medium zucchini)
- 2 tsp oil
- ½ tsp mustard seeds
- 1 medium-large garlic clove, finely chopped
- 1 green chili, finely chopped
- 1/4 tsp salt
For preparing yoghurt
- 1½ cup plain unsweetened greek yoghurt (use plant-based if vegan) (refer to notes)
- ⅛ tsp ground white pepper
- 1½-2 tsp roasted cumin powder
- 1-1½ tsp lemon juice
- ½ tsp lemon zest
- 2-3 tbsp chopped flat leaf parsley
- ½ tsp salt or as per taste
- 2-3 tbsp water as needed to adjust consistency
Instructions
- Trim the ends of the zucchini & shred it using the side with the big holes on a box grater.
- Finely chop the garlic, green chili, parsley & zest the lemon. The parsley & lemon zest are added to the yoghurt later.
- On a medium burner on medium flame, heat oil in a frying pan. Add the mustard seeds and sizzle (approx. 8-10 seconds), taking care not to burn the seeds. Keep in mind that when heated, mustard seeds tend to splatter.
- Add the garlic and green chili and sauté just enough to remove the raw smell of garlic, approx. 30 seconds.
- Add the shredded zucchini and salt. Mix.
- Reduce the flame to low-medium and cook till the zucchini is done (approx 5-6 minutes).
- Keep mixing in between. The zucchini will wilt and reduce in size.
- Once the zucchini is cooked, switch off the gas and remove from heat. Let it cool down (approx. 5-7 minutes).
- Meanwhile, add the yoghurt to a bowl & whisk to make it smooth. Add a little water if the yoghurt is thick to adjust consistency. Homemade yoghurt tends to be watery and may not need additional water. No need to add water if making it as a dip.
- Next add the roasted cumin powder, ground white pepper, salt, lemon juice, lemon zest & the chopped parsley to the whisked yoghurt. Mix.
- Add the cooled down zucchini to the prepared yoghurt & mix.
- Taste & adjust seasoning.
- Serve as a side dish or have it as a snack or a dip.
Video
Notes
- 1 cup = 250ml
- You can also use natural or low fat yoghurt. Use fresh yoghurt, either homemade or store bought. Do not use yoghurt that has turned sour.
- Calories information is approximate, calculated using online Recipe Calorie & Nutrition Calculator. Calories provided are per serving. The calories will also change depending on the type of yoghurt used, such as plain or greek, low fat or full fat or plant-based. Calories provided are calculated using full fat greek yoghurt.
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