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Spinach Raita

Spinach raita is a nutritious Indian version of cooked spinach in mustard flavored yogurt dressing. A side dish for biryani, pulao, plain rice and even roti.
Course Condiment, Side Dish
Cuisine Indian Cuisine
Prep Time 5 minutes
Cook Time 7 minutes
Cooling Time 15 minutes
Servings 3
Calories 111kcal
Author usha


  • Sauté or frying pan with a lid
  • Spoon
  • Bowl & a whisk


  • 1-2 teaspoon Oil
  • ½ teaspoon Jeera/Cumin Seeds
  • ½ small Onion chopped
  • 2-3 Green Chilies chopped
  • 2-3 teaspoon crushed Garlic
  • Pinch of Turmeric
  • Salt to Taste
  • 3 oz Baby Spinach Chopped OR 2 cups Chopped Spinach
  • ¼ teaspoon Mustard Powder opt
  • 1 ½ cups Yogurt


  • In a pan heat oil and add cumin seeds.
  • When the seeds splutter, add onion, green chilies and stir. Don't have to cook until onion become translucent. Cook them in oil just to mellow the strong raw onion flavor. If one likes raw onions, slip sauteing onions and add raw onions to the raita.
  • Add garlic, salt, turmeric and stir again.
  • Add chopped spinach and mix well until all the spices are incorporated.
  • Cover and cook for 3-5 minutes until spinach withers and is cooked.
  • Add mustard powder, mix well, turn off the heat. Keep it covered and let it sit for 5-10 minutes. Spinach will continue to cook in the steam generated.
  • Let the spinach mixture cool down completely and then add it to beaten yogurt. Depending on your liking, adjust the quantity of yogurt. I prefer more yogurt.
  • Taste and adjust salt to taste.
  • Refrigerate raita until ready to serve.
  • Tastes great with biryani, pulao and also with white rice. You use it as dip.


  • I used baby spinach but bunch spinach also works. I prefer baby spinach as it is pre washed and all I need to do is chop and use.
  • I cook onion along with spinach to diffuse the strong raw onion flavor. If you prefer raw onions, skip that step and add the raw onions to yogurt. Raw onions also tastes excellent in spinach raita. The only problem with doing so is the bad breath from onion after eating it.
  • Nutrition - values listed are approximate. 


Calories: 111kcal | Carbohydrates: 11g | Protein: 5g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 16mg | Sodium: 180mg | Potassium: 380mg | Fiber: 2g | Sugar: 7g | Vitamin A: 2784IU | Vitamin C: 14mg | Calcium: 186mg | Iron: 1mg