Indian · side, sauce

Pudina Raita (Creamy Mint Yoghurt)

Name: Pudina Raita (Creamy Mint Yoghurt)
Total time: 15 min
Cuisine: Indian
Ingredients: 1 cup washed mint leaves; 2 cups thick curd (plain yoghurt), chilled, plus 2 tbsp for grinding the mint; 1 tbsp powdered sugar; ½ tsp salt, to taste; ½ tsp black salt (kala namak); 1 tsp roasted cumin powder (cumin seeds dry-roasted and ground); ½ tsp red chilli powder

Pudina Raita (Creamy Mint Yoghurt) — from Rajshri Food's cooking video

Watch how it’s made · 3:31

Video by Rajshri Food on YouTube · Open on YouTube

15 minMakes 9 × ¼ cup (60 g)41 kcal a portion

Low carb (3.8 g net carbs) but not keto: 44% of the energy is from fat, and keto meals get about 60% or more
Vegetarian
Gluten-free ingredients
Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Plain yoghurt with fresh mint and roasted cumin: a ¼ cup portion has about 40 kcal and 2 g of protein, with under 1 g of added sugar. A cooling side for spicy biryani or curry.

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Ingredients 7

1 cup washed mint leaves
2 cups thick curd (plain yoghurt), chilled, plus 2 tbsp for grinding the mint
1 tbsp powdered sugar
½ tsp salt, to taste
½ tsp black salt (kala namak)
1 tsp roasted cumin powder (cumin seeds dry-roasted and ground)
½ tsp red chilli powder

Method

Tap a time to watch that step in the video.

Grind the mint leaves with 2 tbsp of the curd to a smooth paste; skip water so the paste stays creamy. 0:15
For roasted cumin powder, dry-roast cumin seeds in a pan over low heat, stirring, until fragrant and a shade darker. Cool and grind fine (store the extra airtight). 0:48
Whisk the 2 cups of chilled thick curd with the powdered sugar until smooth. 1:58
Mix in the mint paste, then the salt, black salt, 1 tsp roasted cumin powder and the red chilli powder. Serve cool with biryani, pulao, curries or kebabs. 2:20

Tip. Use the thickest plain yoghurt you can; hung curd or Greek yoghurt makes it richer. The video says to serve it as a side; we count 9 portions of ¼ cup.

The method is a summary in our words — the video shows every step.

One portion, ¼ cup (60 g), gives you 1 of 9

Energy41 kcal170 kJ

Protein2.1 g4% of a day

Fibre0.2 g1% of a day

Carbohydrate4 g3.8 g net · 3.6 g sugars1% of a day

Fat2 g1.2 g saturated3% of a day

Sodium290 mg12% of a day

Where the energy comes from one serve

Net carbs 37%
Protein 20%
Fat 43%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

No vitamin or mineral reaches 10% of a day in one serve.

Show the other 15

Vitamin B129%

0.2 µg a serve, mostly from thick curd (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Calcium6%

76 mg a serve, mostly from thick curd (91%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc3%

0.4 mg a serve, mostly from thick curd (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium2%

110 mg a serve, mostly from thick curd (85%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron2%

0.3 mg a serve, mostly from roasted cumin powder (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium2%

9.3 mg a serve, mostly from thick curd (75%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A2%

22 µg a serve, mostly from thick curd (71%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate2%

6 µg a serve, mostly from thick curd (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Selenium2%

1.3 µg a serve, mostly from thick curd (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C1%

0.8 mg a serve, mostly from washed mint leaves (63%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B61%

0 mg a serve, mostly from thick curd (76%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-31%

0 g a serve, mostly from thick curd (55%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E0%

0.1 mg a serve, mostly from thick curd (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K0%

0.2 µg a serve, mostly from thick curd (53%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Rajshri Food; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.