Flax seed raita is a delicious and nutritious twist on traditional Indian raita, incorporating the health benefits of flax seeds into a cooling yogurt-based dish. Flax seeds are rich in omega-3 fatty acids, fiber, and antioxidants, making this raita a nutrient-packed addition to any meal. It’s easy to make and pairs well with a variety of Indian dishes, including rice, parathas, and curries.

Ingredients:

• 1 cup plain yogurt (or plant-based yogurt for a vegan option)
• 2 tbsp flax seeds (whole or ground)
• 1 small cucumber, finely chopped
• ½ small onion, finely chopped (optional)
• 1 green chili, finely chopped (optional)
• 1 tsp cumin seeds, roasted and ground
• ½ tsp black salt (optional)
• Salt to taste
• 2 tbsp fresh coriander leaves, chopped
• ½ tsp chat masala (optional)
• ¼ tsp black pepper powder

Step-by-Step Instructions:

1. Prepare the Yogurt:
• In a mixing bowl, whisk the yogurt until smooth and creamy. If you prefer a thinner consistency, you can add a little water or milk to achieve the desired texture.
2. Roast the Flax Seeds:
• Dry roast the flax seeds in a small pan over medium heat for 2-3 minutes, stirring continuously. This enhances their flavor and makes them more digestible. Let them cool down slightly before grinding them into a coarse powder (if using ground flax seeds) or leave them whole for extra crunch.
3. Mix in the Vegetables:
• Add the finely chopped cucumber, onion, and green chili (if using) into the yogurt. Stir to combine. Cucumber adds freshness and a cooling effect, while onions and chilies provide a slight kick of flavor.
4. Add Spices and Flax Seeds:
• Stir in the roasted and ground flax seeds, roasted cumin powder, black salt, regular salt, black pepper, and chat masala (if using). Mix well to evenly distribute the spices and flax seeds throughout the yogurt.
5. Garnish and Serve:
• Garnish the raita with freshly chopped coriander leaves for a burst of color and flavor. Serve chilled as a side dish with your favorite Indian meal.

Health Benefits of Flax Seed Raita:

• Rich in Omega-3 Fatty Acids: Flax seeds are an excellent plant-based source of omega-3 fatty acids, which support heart health and reduce inflammation.
• High in Fiber: Flax seeds and vegetables like cucumber and onions add dietary fiber to the dish, promoting healthy digestion and gut health.
• Low in Calories: This raita is a light and refreshing side dish that’s low in calories, making it a perfect addition to weight-conscious diets.
• Probiotic Boost: Yogurt is rich in probiotics, which help maintain a healthy gut microbiome.

Tips:

• Grinding Flax Seeds: Ground flax seeds are easier to digest and allow the body to absorb more nutrients, but if you like the crunch, you can leave them whole.
• Yogurt Consistency: If you prefer thicker raita, use strained or Greek yogurt.
• Add-ons: You can experiment by adding grated carrots, beetroot, or mint leaves for more flavor and nutrition.

Conclusion:

Flax seed raita is a flavorful, creamy, and healthy side dish that’s easy to prepare and loaded with nutritional benefits. It’s a perfect way to add more flax seeds to your diet while enjoying the cooling effect of raita with your meals. Serve it alongside spicy dishes or enjoy it as a light snack!