Beetroot raita

Raita is the cool, creamy herb and vegetable yoghurt condiment served in Indian cuisine to temper the spices, add the all-important sour taste to meals and aid digestion. As a condiment, it is best eaten in small amounts, as yoghurt is heavy and therefore difficult to digest, although the added spices help in this respect. Homemade yoghurt (see here) is important for the flavour and in the goodness it imparts. Vegans can use nut milk curds to make raita.

Serves 8

l tbsp ghee

½ tsp black mustard seeds

½ tsp cumin seeds

pinch of asafoetida

150g (1 cup) peeled and grated beetroot

250g (1 cup) homemade yoghurt (see here)

l tbsp coriander or mint leaves, chopped

pinch of sea salt

1 Melt the ghee in a small saucepan. Add the mustard seeds, cumin seeds and asafoetida and gently fry until the seeds start to pop. Add the grated beetroot and sauté until just cooked, about 5 minutes.

2 Remove from the heat and allow to cool. Fold in the yoghurt, adding a splash of water if you think it needs it, then stir in the coriander or mint and salt to serve.

FEELING
PITTA

Raw beetroot aggravates Pitta, so make sure it’s well cooked. Add more mint or coriander, if you like, and reduce the spices.