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.
Servings 4 people
Calories 143kcal
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.
Nutrition
Calories: 143kcal