High-Protein Mixed-Veg Raita

About this recipe

We started making this raita when a side dish needed to pull its weight as a meal—thick Greek yoghurt and a generous scoop of boiled chickpeas push it past fifteen grams of protein, while crisp cucumber, grated carrot, and diced tomato keep it fresh and crunchy. This tastes like a proper component of lunch rather than just a supporting role on the thali. Salt the vegetables separately and drain them thoroughly first, or they'll weep into the yoghurt and turn everything thin and watery. Greek yoghurt is thicker and tangier than regular yoghurt, which is why it works so beautifully here—it stands up to the weight of all the vegetables and the chickpeas without thinning out. Chickpeas bring both protein and a subtle earthiness that doesn't announce itself. Roasted cumin and chaat masala create the entire flavour profile, allowing the vegetables and yoghurt to be themselves rather than competing. The finished raita is a loaded bowl of lunch that tastes like fresh vegetables in cream rather than just a supporting side dish. Whisk the Greek yoghurt until completely smooth before folding in any vegetables; this prevents splitting later. Taste the vegetables after salting and draining, so you know exactly how much extra salt the raita needs before you finish it. Fold the chickpeas and all the vegetables in gently, trying to keep the texture distinct rather than mushing everything together. The finished raita should have visible pieces of cucumber and tomato and distinct chickpeas, not a blended mixture. Serve chilled in small bowls with extra roasted cumin sprinkled on top. A whisper of chaat masala adds brightness. This raita is genuinely substantial enough to eat as a meal on its own, especially with warm roti or bread alongside. It keeps in the fridge for two days, though the tomato gradually releases water; add slightly thicker yoghurt if you know you're keeping it that long. Pair it with anything spiced and heavy where you need something cool and crunchy that also provides substance.