Indian · Authentic-ish Indian
Raita
61 kcal a serving, against 63 for the traditional version. That is 2 kcal off, or 3%, with 9.1g of protein. Serves 6. 45 minutes.
What the traditional version is
A loose, runny mixture of full-fat natural yoghurt, grated cucumber that hasn't been drained properly, and a smattering of stale cumin. It usually arrives at your table in a tiny metal bowl and splits into a watery mess within 15 minutes.
What changed, and what each change costs
500g of full-fat natural yoghurt for 500g of fat-free Greek yoghurt
Fat-free Greek yoghurt is strained heavily during production, which removes the excess whey. That process concentrates the dairy, giving you a massive hit of protein while dropping the fat entirely. Because it starts out so incredibly thick, it handles the inevitable moisture from the fresh cucumber brilliantly without collapsing into a puddle.
What it costs you. You definitely lose some of the natural buttery sweetness that whole milk provides. Fat-free dairy can sometimes lean towards a slightly chalky texture if you serve it plain, but once you aggressively season it with salt and herbs, you won't even notice the missing milk fat.
A tiny pinch of stale spices for 15g of fresh mint, 10g of fresh coriander and 5g of ground cumin
When you remove the fat from a dish, you have to replace the flavour immediately. Fresh soft herbs bring a massive punch of brightness that cuts right through the dense dairy, while the ground cumin adds an earthy warmth. The green chilli gives a sharp background kick.
What it costs you. You have to spend 5 minutes chopping herbs instead of just opening a tub of pre-made sauce. The flavour is much louder and more aggressive, which means Call it a dominant part of the meal rather than a subtle background note anymore and you'll be about right.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 63 | 61 |
| Protein | 3.5g | 9.1g |
| Fat | 3g | 0.6g |
| Saturated fat | 1.8g | 0.1g |
| Carbohydrate | 6.3g | 5.4g |
| Protein per 100 kcal | 5.5g | 14.9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This is a sharply seasoned side dish that actually holds its shape on the plate. The thick Greek yoghurt provides a massive savoury base, while the drained cucumber keeps it fresh without ruining the texture. You end up with a punchy accompaniment that stands up to the heaviest curries you can throw at it. The version that's a watery afterthought is still out there and still better. You get a brilliant hit of flavour without the cloying weight.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback