Dr. Uma‘s Raita Salad


Raita (pronounced, “wry-itha”) is the name for yogurt-based salad served in many parts of India.  (Traditionally in Indian culture, the more conventional western salad made from a base of leafy greens is not part of the cuisine.). Simultaneously delicious and refreshing, raita can also serve to temper one’s palate, after partaking in more spicy traditional Indian fare!


  • 2 cups Greek yogurt, or 1 cup regular yogurt plus 1 cup sour cream
  • 1 cup water
  • 1 cucumber, diced
  • 2 medium tomatoes, diced
  • ½ yellow onion, finely chopped
  • ½ bunch cilantro, finely chopped
  • Salt to taste
  • Optional: green 1-2 Jalapeño peppers, finely chopped


Mix in the cucumber, tomatoes, onion, cilantro to the yogurt (or yogurt/sour cream mixture).

Add water, about a 1/4 cup at a time, until the yogurt mixture is about the consistency of milk.

Add salt, cilantro, peppers at end, to taste and as garnish.  

Tip: Be careful when choosing yogurts and sour creams.  While the best would be homemade, since we don’t all have time to culture our own yogurt, we all resort to buying dairy products from a grocery store.  Ensure your selections are free of added sugars, chemicals, thickeners, and emulsifiers like “gellan gum”, “carrageenan”, “polysorbate”, “diglycerides” and other chemicals/additives.


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