Ladies Finger (Okra) Raita

I have tried using many different vegetables to make raita and one of the delicious versions I like is the ladies finger (okra) raita. Crunchy fried ladies finger in yogurt goes well with pulav, sambar rice and roti.

 

Ingredients - Serves 4

• Ladies finger sliced - 1 cup
• Non fat yogurt / curd - 1 cup
• Mustard seeds - 1/2 tsp
• Curry leaves - few
• Oil - 1 tbsp
• Salt to taste

 

Method 

• Heat 1 tbsp of oil in a pan and add mustard seeds, when it pops add curry leaves and sliced ladies finger
• Add required salt and fry until it is crispy
• Mix the fried ladies finger in yogurt / curd
• Serve with rice, pulav or  chapati

Nutritional Information

• Ladies finger contains vitamins A & C and is also a good source of iron and calcium
• Fiber found in ladies finger helps stabilize blood sugar levels
• Ladies finger helps cure ulcers, protects joints and skin
• 4 Servings = 300 calories approximately

Capsicum (Bell pepper) Raitha

Raita is a yogurt / curd based dip with options of raw or cooked vegetables and a tinge of Indian spices and herbs.

Ingredients - Serves 4

• Capsicum / Bell pepper (any colour) - 1 medium
• Non-fat curd (yogurt) - 1/2 cup
• Mustard seeds - 1/2 tsp
• Asafoetida - pinch
• Salt to taste
• Oil - 2 tsp

Method

• Heat the pan with 2 tsp of cooking oil
• Add mustard seeds and as they pop, add asafoetida
• Add finely chopped capsicum and required salt
• Slightly fry, cover and cook well for 10 to 15 minutes
• Cool them and mix it in curd (yogurt)
• Add some finely chopped coriander leaves for garnishing
• This goes well with pulao, sambar rice, roti, etc

Nutritional benefits

• Capsicum contains high concentrations of Antioxidant compounds that have nutritional benefits
• These compounds help protect our body from toxins and free radicals that cause aging and skin damage.
• Capsicum is rich in Vitamins - A, C, E, etc.
• 4 Servings = 260 calories approximately