Healthy, Low Cal, Yogurt Based Salad and Dips
Be Cool, Healthy and Different with Low Calorie Salads from Asia
Jul 9, 2009
If light is the word this summer, then pass up those rich sauces and creamy dips for some healthy and delightfully different yogurt based dishes from Indian cuisine, and discover how it can add new notes to your table.And if you have a yen for crunchy, tangy health-foods, then check out these traditional Indian cucumber salads as well.
Yogurt, or its Indian variant known as curd, is used extensively in South Indian cooking; in fact, no meal is complete without it. In the South Indian version of what is known as the raitha, yogurt is used with a variety of salad vegetables and greens to form quite a repertoire of tangy dips.
Crisp Tomato Onion Yogurt Dip
Traditionally eaten with rice in South Indian households, this versatile dish can be made liquid, or like a thick dip to suit individual preferences. You will need:
- Diced tomato, about one cup
- Diced onion, about one cup
- About two cups of thick, creamy yogurtGreen chilly, chopped
- Coriander, chopped
- Grated or finely chopped ginger, after it is cleaned and the skin is removed
- Salt to taste
Blend together, ensuring the yogurt is smooth and creamy. Add a touch of green with chopped coriander sprinkled on top, refrigerate and serve.
Tangy Yogurt Mint Dip
Again, consistency can vary depending on preference. You will need:
- Fresh mint leaves, about two cup
- About two cups of thick, creamy yogurt
- Coconut scrapings, about two tablespoons
- Green chilly, chopped, to taste
- Grated or finely chopped ginger, after it is cleaned and the skin is removed
- Roasted peanuts, about two tablespoons
- Salt to taste
Lightly scorch the mint leaves in a heavy saucepan or frying pan to release the flavour. Grind the mint leaves, coconut, chilly, ginger and peanuts together into a coarse paste. Blend the paste into the yogurt, add salt to taste. Refrigerate and serve.
Piquant Aubergine Yogurt Dip with Mustard Sauce
An interesting variation on the salad vegetable theme, this dip consist of sautéd aubergine in yogurt with a piquant mustard sauce. This is also traditionally eaten with rice in South India. For those who love the taste of mustard, this dish is a must-try.You will need:
- Diced aubergine, about two cups
- Creamy yogurt, about two cups
- Raw mustard, about two tablespoons, dried red chilly to taste, coconut scapings, about two tablespoons: all ground together into a paste (ready made table mustard paste can also be used)
- Coriander, chopped
- Salt to taste
Sauté the aubergine in a small quantity of oil till soft and juicy, garnish with sputtered mustard and split, husked black gram. Blend into the yogurt along with the paste, ensuring that the yogurt is smooth and creamy. Add salt to taste, and garnish with chopped coriander. Refrigerate and serve.
Experiment with the dishes and you will find that they are versatile and adaptable to most tables, in addition to being light, healthy and easy on the digestion.
