Pahadi kheere ka raita (Kumaoni mustard-cucumber raita)
Vegetarian
पहाड़ी खीरे का रायता · pahāṛī khīre kā rāytā
Thickly grated hill cucumber in yoghurt coloured yellow with turmeric and made sharply pungent with ground mustard seed. A bracing, nose-tingling raita from Uttarakhand.
Pahadi kheere ka raita (Kumaoni mustard-cucumber raita) is an Indian side dish, ready in about 2 hours 15 minutes and made with cucumber, yogurt and mustard seeds. It serves 6 and is rated beginner to cook.
No licensed photograph of this dish yet.
- Prep
- 15 min
- Cook
- 0 min
- Rest
- 2 h
- Total
- 2 h 15 min
- Serves
- 6
- Level
- Beginner
- Calories
- 60
Method
Step 1
Grind the mustard seeds (opens in a new tab) to a fine powder in a spice grinder or mortar.
How it looks · Photo: https://kaboompics.com/ on Pexels Step 2
Peel the cucumber (opens in a new tab), halve it and scoop out the seeds if they are large. Grate it thickly and squeeze out about half the juice (drink it, or save it).
How it looks · Photo: Klaus Nielsen on Pexels Step 3
Whisk (opens in a new tab) the yoghurt (opens in a new tab) with the mustard powder, turmeric (opens in a new tab) and salt until smooth and evenly yellow.
How it looks · Photo: Kampus Production on Pexels Step 4
Fold in the cucumber (opens in a new tab), green chilli (opens in a new tab) and most of the coriander, and the mustard oil (opens in a new tab) if using.
Step 5
Cover and leave at cool room temperature for 1–2 hours (or in the fridge for 3–4 hours) until the mustard turns pungent and sinus-clearing. Taste, adjust salt and scatter with the rest of the coriander.
- 120 min
About this dish
- Origin
- Kumaon and Garhwal, Uttarakhand, Uttarakhand, India · Well documentedThe ground mustard (rai) and turmeric are what distinguish it from ordinary cucumber raita. It is traditionally made with the large pahadi kakdi and left for a few hours so the mustard develops its heat.More food from India
- Dish
- Lunch · Dinner · Side dishes · Condiments, chutneys & relishes
- Cooking method
- No-cook
- Taste
- spicy (chilli heat), tangy, refreshing, peppery
- Diet
- Vegetarian (lacto-ovo) · No gluten ingredients · No nut ingredients · Low-carbWorked out from the ingredients. How labels work
All labels
Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · Low-fat - Good for
- Make-ahead · Budget-friendly
- Cook more with
- Cucumber · Yogurt · Mustard seeds · Turmeric · Green chilli · Coriander leaves
- Techniques
- Dry grinding
Allergens
- Contains: Milkfrom yogurt
- Contains: Mustardfrom mustard seeds, mustard oil
Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.
Nutrition
60 kcal per serving
Calculated1 serving ≈ 133 g · recipe makes 6
Where the energy comes from
- Protein 20%
- Carbohydrate 39%
- Fat 41%
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 60 kcal | 45 kcal |
| Protein | 3.2 g | 2.4 g |
| Carbohydrate | 6.3 g | 4.7 g |
| Net carbohydrate | 5.6 g | 4.2 g |
| Sugars | 4.4 g | 3.3 g |
| Added sugars | 0 g | 0 g |
| Fibre | 0.6 g | 0.5 g |
| Fat | 2.9 g | 2.1 g |
| Saturated fat | 1.5 g | 1.1 g |
| Trans fat | — | — |
| Cholesterol | 9 mg | 7 mg |
| Sodium | 291 mg | 218 mg |
| Salt equivalent | 0.7 g | 0.5 g |
Vitamins & minerals per serving
- Potassium
- 228 mg
- Calcium
- 97 mg
- Iron
- 0.5 mg
- Magnesium
- 24 mg
- Vitamin A (RAE)
- 26 µg
- Vitamin C
- 5 mg
- Vitamin D
- 0.1 µg
- Vitamin B12
- 0.2 µg
- Folate (DFE)
- 13 µg
How these numbers were made
- Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
- Optional ingredients are not included: mustard oil.
- “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
- Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
Good to know
Tips
- The longer it rests, the sharper the mustard; in Kumaon it is sometimes left for half a day to sour a little.
- Do not cook the mustard: the pungency only develops when ground mustard meets cold liquid.
Common mistakes
- Serving it straight away: the mustard has no bite until it rests.
- Using ready-ground mustard powder that has gone stale; grind it fresh.
Serve with
- Serve with aloo ke gutke, bhatt ki churkani, mandua roti, dal-bhaat or any Kumaoni meal; also good with pulao and pakoras.
Food safety
- Keep below 25 °C while it rests and refrigerate afterwards; do not leave it out for more than 2 hours in hot weather.
Storage
- Refrigerate covered for up to 2 days; it gets sharper and more sour.
Variations
- Lauki rai raita: Use boiled, cooled bottle gourd instead of cucumber.
- Kaddu ka raita: Use cooked, mashed pumpkin with the same mustard seasoning.
Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated
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How this dish is built
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