Raita Dip

Try our easy raita dip

Raita is my go-to for occasions that call for a quick, healthy party dip. Fresh and flavorful, it’s a crowd-pleaser that goes with anything you like to dip. I love to surround a bowl of raita with fresh veggies, gluten-free crackers, cheeses, breadsticks, and sourdough bread.

Cilantro brings a serving of leafy greens and a pop of color to raita, not to mention micronutrients, antioxidants, and other medicinal compounds. Cilantro’s superpower is its ability to help rid the body of heavy metals. Studies have shown it binds the metals, loosening them from the body’s tissue and facilitating their elimination. Cilantro has a natural calming effect and can help improve sleep quality. It also lowers blood sugar and protects the body from cardiovascular disease and urinary tract infections. With all those benefits, try it in other dips like guacamole and salsa!


  • 1 cup 2% Greek yogurt
  • 1/2 cup cucumbers, peeled, seeded, and chopped (about ½ an English cucumber)
  • ¼ cup chopped fresh cilantro, leaves only
  • 1 small chili, serrano or jalapeno, seeded and roughly chopped
  • 1 lime, zested and juiced
  • 2 garlic cloves peeled, chopped
  • 1 tablespoon fresh ginger peeled, chopped
  • ½ teaspoon coriander
  • ½ teaspoon paprika
  • ¼ teaspoon sea salt


  1. Place the cilantro, chili, lime zest and juice, garlic, ginger, and spices in a food processor or blender and process until finely chopped. 
  2. Add the yogurt, cucumbers, and salt. Pulse until thoroughly blended.  

Looking for other easy, healthy recipes from MINT Nutrition? Start here, and be sure to follow MINT Nutrition on Instagram for continued recipes, tips, and insight.

As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). To learn more about how my recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation call with MINT Nutrition today.

Share this Post