Cooling, creamy, and full of flavor this Mint Cucumber Raita is a refreshing side dish that not only tastes amazing but also soothes your digestion. The probiotic-rich yogurt, hydrating cucumbers, fresh mint, and bright, citrusy cilantro offer a soothing blend of textures and tastes that gently restore balance to your body.
In Ayurveda, raita is often served with spicy or heavy meals to cool excess heat and support digestion. This raita is deeply nourishing helping you feel refreshed.
Why I Love This Dish
- Incredibly refreshing – yogurt plus the high-water content in the cucumbers are perfect for cooling down on warm days or balancing spicy meals.
- Supports digestion naturally – the probiotics in yogurt, enzymes in cucumbers, and soothing herbs calm the gut and help you feel grounded.
- Versatile – can be served as a side dish, snack or dip.
- Quick and easy to make – comes together in 5 minutes with just a little bit of chopping.
- Contains healing spices – the cumin aids digestion by promoting the release of digestive enzymes.
- Pairs perfectly with grilled dishes – the cool, creamy texture complements smoky flavors beautifully.
- Naturally gluten free and high protein, can easily be made dairy free.
Why Mint Cucumber Raita Supports Digestion
- The probiotics in yogurt promote a healthy gut flora for better digestion.
- Cucumber’s contain digestive enzymes, including erepsin, which helps break down proteins. The high water content and fiber improve digestion and promote regularity.
- Mint helps relax stomach muscles, reduce bloating and stimulates bile flow, which aids in digestion.
- In Ayurveda, raita is valued for cooling the body and balancing digestion, especially when eaten with spicy or heavy foods.
Ingredients You’ll Need
- Plain Greek yogurt – use organic grass fed yogurt for maximum probiotic benefits. Coconut yogurt or nut milk yogurt for dairy free.
- Fresh cucumber – seedless, mini cucumbers, or traditional, remove seeds if necessary
- Fresh mint leaves
- Fresh cilantro leaves – can be replaced with more mint if you don’t like cilantro.
- Cumin, ground
- Sea salt and pepper
How To Make
This is a very simple recipe that comes together in less than 10 minutes. Here are the steps:
- Chop your cucumber and measure 1 cup. Set aside
- Mix yogurt with lemon juice, cumin, mint, cilantro, and pepper.
- Mix in the cucumber. Taste to adjust spices to your preference.
- Garnish with fresh herbs.
- Serve chilled.
I like to chop the cucumber to get a nice satisfying crunch. You can also grate the cucumber for a smoother texture. It will release more water and thin down the yogurt which is nice too!
Storing
Raita can be stored in an airtight container in the refrigerator for 3-4 days. The cucumber in the raita may release water. Give it a good stir before serving to restore its creamy texture.
Freezing is not recommended.
Serving
This recipe makes 2 side dishes or enough for 4 as a condiment.
- Perfect as a condiment adding a creamy, cool element for grilled and spicy dishes.
- Great as a dip for crudités, grilled vegetables or grilled meat. Serve with gluten free crackers or naan or roti.
- Enjoy as a healthy refreshing snack alone or with gluten free crackers.
- As a side dish: Raita is a classic accompaniment to a wide variety of Indian dishes, including curries, biryani, pulao, and kebabs.
- As a palate cleanser: The cooling effect of yogurt in raita can help cleanse the palate between courses or bites of spicy food.
- Enjoy as a light breakfast on a hot day. One serving contains 13 grams of protein.
Serve Raita with These Dishes
- Grilled Tandoori Chicken
- Honey Glazed Grilled Salmon
- Marinated Grilled Tofu
- Ginger Chicken with Grilled Mandarin Oranges.
- Coconut Curried Broccoli and Carrots
- Kitchari
This Mint Cucumber Raita is simple, fresh, and absolutely delicious. With its creamy texture, cooling herbs, and bright flavor, it elevates any meal—especially in the warmer months. Whether you’re serving it alongside grilled dishes, spicy mains, or enjoying it as a dip or snack, it’s the kind of recipe that feels effortless and tastes like summer.
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Soothing Mint Cucumber Raita
Print Recipe
Pin RecipeCooling, creamy, and full of flavor this Mint Cucumber Raita is a refreshing side dish that tastes amazing and soothes digestion. Serves 4 as a condiment or 2 as a side dish. The recipe can easily be doubled.
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 2-4 servings
- Category: Side Dish
- Method: Chop
- Cuisine: Gluten Free, Vegetarian, Dairy Free Option
Ingredients
- 1 cup cucumber, chopped, seeds removed if necessary, leave skin on if organic
- 1 cup plain Greek yogurt (grass fed organic whole milk is best, or use coconut yogurt or nut milk yogurt for dairy free)
- 2 teaspoons lemon or lime juice, more to taste
- 1/2 teaspoon ground cumin
- 4 Tablespoons fresh mint leaves, chopped, plus more for garnish
- 2 Tablespoons fresh cilantro, chopped, plus more for garnish*
- 1/4 teaspoon sea salt, more to taste
- 1/4 teaspoon pepper
Instructions
- Chop* your cucumber and measure 1 cup. Set aside.
- Mix yogurt with lemon juice, cumin, mint, cilantro, and pepper.
- Mix in the cucumber. Taste to adjust spices to your preference.
- Garnish with fresh herbs.
- Serve chilled.
- Raita will keep 3-4 days in the refrigerator.
Notes
If you don’t like cilantro or it’s not available you can add more mint instead.
I like to chop the cucumber to get a nice satisfying crunch. You can also grate the cucumber for a smoother texture. It will release more water and thin down the yogurt.
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