Base (2–3 servings)

• 1 cup plain yogurt (low-fat or Greek; lactose-free if needed)
• 1 medium cucumber, grated (peel/seed if desired)
• 2–3 tbsp water to thin (as preferred)
• ¼–½ tsp roasted cumin powder
• Pinch black pepper
• Salt to taste (or no added salt for BP/CKD)

Optional add-ins

• 1–2 tbsp finely chopped mint or cilantro
• 1–2 tbsp finely chopped onion (skip if reflux)
• A pinch chaat masala or lemon juice (for tang)
• ½ tsp grated ginger (gentle warmth)

Hydration tip: lightly squeeze cucumber after grating if you prefer thicker raita.

Mix (5–7 min)

1. In a bowl, whisk yogurt with 2 tbsp water until smooth.
2. Stir in grated cucumber, cumin, and pepper. Add salt only if needed.
3. Adjust thickness with more water. Fold in herbs and optional ginger/lemon.

Prep once

• Grate cucumber up to 4 hours ahead; lightly squeeze and chill.
• Whisk yogurt separately; mix just before serving for best texture.

Leftovers

• Refrigerate airtight up to 24 hours. Stir before serving.
• If watery, add a spoon of yogurt to thicken.

• Peel for softer texture; seed to reduce wateriness.
• Use pasteurized yogurt; keep cold—avoid leaving out >2 hours.
• For extra calories (if unintended weight loss): stir in 1 tbsp thick yogurt or 1 tsp olive oil.

Greek vs regular yogurt?

Greek is thicker and higher in protein; regular is lighter. Thin either with a little water to your preferred texture.

Lactose-free option?

Use lactose-free or plant-based unsweetened yogurt; season well with herbs, cumin, and lemon.

Can I add spices?

Yes—roasted cumin is classic. Add mild chili only if tolerated; avoid for reflux.

Serving ideas?

With khichdi, pulao, paratha, grilled fish/chicken, or as a veggie dip.