Mix Vegetable Raita

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Mix vegetable raita is prepared by using carrot, onion, tomato, cucumber, beetroot and capsicum. This raita is a good accompaniment for pulao, biryani or most rice dishes and is a rich source of vitamin A. It can also go well with dal-rice or roti-sabji combination. And sometimes can be used as starter before the main course.

Amount of Nutrients and Percent Daily Value (DV) per Serving (90g):

Calories: 52.7kcal (%DV 2.6)
Protein: 2.6g (%DV 5.2)
Fat: 3.1g (%DV 4.0)
Carbohydrates: 4.3g (%DV 1.5)
Dietary fiber: 1.0g (%DV 3.6)
Vitamin A: 215.9mcg (%DV 24.0)

Mix Vegetable Raita

Mix vegetable raita is prepared by using carrot, onion, tomato, cucumber, beetroot and capsicum. This raita is a good accompaniment for pulao, biryani or most rice dishes and is a rich source of vitamin A. It can also go well with dal-rice or roti-sabji combination. And sometimes can be used as starter before the main course.

Amount of Nutrients and Percent Daily Value (DV) per Serving (90g):

Calories: 52.7kcal (%DV 2.6)
Protein: 2.6g (%DV 5.2)
Fat: 3.1g (%DV 4.0)
Carbohydrates: 4.3g (%DV 1.5)
Dietary fiber: 1.0g (%DV 3.6)
Vitamin A: 215.9mcg (%DV 24.0)

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Ingredients

10 minutes
4 servings
  1. 1 cupYoghurt (curd or dahi)
  2. 1 tbspCarrot (crushed)
  3. 1 tbspCapsicum (finely chopped)
  4. 2 tbspCucumber (finely chopped)
  5. 1 tbspTomato (finely chopped)
  6. 1 tbspOnion (finely chopped)
  7. 1 tbspBeetroot (peeled and crushed)
  8. 1 tspCumin powder
  9. 1 tspCoriander powder
  10. 1 tspSalt
  11. 1/2 tspGreen chilies (chopped)

Cooking Instructions

10 minutes
  1. 1

    Whisk the yoghurt (curd or dahi) till smooth.

  2. 2

    Add the chopped vegetables, spices and salt in the yoghurt and mix it properly.

  3. 3

    Mix vegetable raita is ready to serve.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
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Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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