Spinach Raita

5 from 1 vote

Healthy Spinach Raita is the perfect accompaniment to Indian meals.

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Spinach Raita

I have told you guys this before, we always had raita as a side dish in our home for lunch and it’s still the same. Lunch at my place in India will always be roti, sabzi (any vegetable cooked with spices), rice, dal (lentil) and raita. Yes quite a meal and I ate it every damn day growing up. I think that spoiled me, having a luxurious lunch made from scratch everyday and where you had to do nothing but simply eat! I never cared for that lunch then because obviously I got to eat it every day and I had no idea how much effort it takes to serve your family fresh meal , 3 times a day every single day. Now that I understand it, I miss that food even more. I’ll be honest no matter how much I try I hardly cook that kind of meal at my home. I mean making 5 things everyday from scratch? As much as I love cooking, when I cook Indian it’s mostly just roti and sabzi or dal and rice. You know, not the entire thing! Plus I cook only once a day and my lunch is usually the leftovers from previous night’s dinner. Sometimes I feel like making something more in addition to roti and sabzi and that’s when I make raita.

Raita is refereed to any yogurt based Indian dip which is usually seasoned and a lot of ingredients are added to it. You can make onion raita, mixed raita and so on. Even sweet versions are quite popular like this pineapple raita. I think why every one makes it so often in India is because a) it’s a great side dish b) it’s super simple to make c) it’s healthy. So there, we have to many reasons to make this everyday!

Palak Raita

I like all types of raita, maybe because I love yogurt so there’s no reason why I shouldn’t like it but I have to confess my favorite is boondi raita and it’s like the simplest raita you can make. Unfortunately I don’t have the recipe for boondi raita on my blog, I never thought about clicking pictures because it’s so damn simple. Boondi are deep fried puff balls made of chickpeas flour. You simply add them to yogurt, stir in some spices and serve. It’s so easy and my absolute favorite but of course it’s not very healthy. I mean boondi is deep fried so I need not say more. What is healthy though is this spinach raita or palak raita as we call it in Hindi!

By now you must have realized that I have quite a love affair with spinach. I have a lot of spinach recipes on my blog and be very sure that this number is going to only increase in the coming years. I love adding spinach to whatever I can and it also helps that tons of Indian recipes call for spinach 😀 This spinach raita is the perfect accompaniment to an Indian meal. Serve it along with roti and any sabzi like aloo gobi or paneer tikka masala.

Spinach Raita Recipe

You can see from the pictures that I kept this spinach raita quite thick, now this is again a personal preference. Generally speaking, raita is usually on the thinner side because it’s not a dip but rather an accompaniment to Indian meals. But somehow I like my spinach raita on the thicker side. You can adjust the consistency to preference.

Looking for more raita recipes? Check out these!

Roasted Beetroot Raita

Pineapple Raita

Spinach Raita

5 from 1 vote
Prep: 10 minutes
Cook: 5 minutes
Total: 15 minutes
Servings: 3
Healthy Spinach Raita is the perfect accompaniment to Indian meals.


  • 250 grams baby spinach
  • 2 big garlic cloves chopped
  • 1 teaspoon vegetable oil
  • ½ teaspoon cumin seeds
  • 1 tablespoon water to blend

for the raita

  • 1 cup yogurt
  • cup water or adjust to how thick or thin you want the consistency
  • ¼ teaspoon red chili powder or adjust to taste
  • ¼ teaspoon cumin powder
  • teaspoon black salt kala namak
  • salt to taste
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  • Wash the spinach leaves and set aside.
  • In a pan heat 1 teaspoon of oil. Once the oil is hot, add cumin seeds and let them crackle.
  • Add chopped garlic and saute for a minute or till garlic starts to turn light golden in color. Be careful not to burn it.
  • Add spinach leaves and cook till the leaves are wilted and there's no moisture left. Cook this for around 3-4 minutes or until the raw smell is gone.
  • Remove from heat, let the spinach cool down a bit and then blend to a fine paste by adding 1 tablespoon of water.
  • In a large bowl, whisk together yogurt, water, salt, red chili powder. cumin powder and black salt.
  • Add the spinach puree and mix.
  • Adjust the seasoning to taste and chill the raita in the refrigerator before serving.


Calories: 85kcal, Carbohydrates: 7g, Protein: 5g, Fat: 4g, Saturated Fat: 2g, Cholesterol: 10mg, Sodium: 367mg, Potassium: 591mg, Fiber: 1g, Sugar: 4g, Vitamin A: 7945IU, Vitamin C: 24.4mg, Calcium: 185mg, Iron: 2.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side Dish
Cuisine: Indian
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 Spinach Raita

Spinach Raita Collage-nocwm

Hi, I’m Manali!

Bringing you easy, delicious vegetarian & vegan recipes! Eating veggies can be fun, you just need to get creative in the kitchen with the right set of ingredients!

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Recipe Rating


  1. Made this and this came out so delicious. Very easy and quick to make. Being a new mom looking for quick, healthy and yummy recipes. Thanks for posting.
    If you Can please do more slow cooker recipes. Will be very helpful.

  2. I love this, Manali! I think most of the time the simplest things are the best! I don’t know raita, but I use similar sauces. It sounds delicious like all you recipes!

  3. oooo dips are my favorites! this looks wonderful totally need to try this next time! 😉

  4. I love this spinach raita. I often make it as accompaniment with my meal. Love your version Manali.

  5. Mmm, this looks so creamy and delicious Manali! Raita is something I love to make whenever I have curry at home. The spinach addition sounds so great too, I definitely need to try this!!! <3

  6. Manali! I love this! it’s like a spinach hummus or dip! LOVE the color and can’t wait to try this!

  7. I Love, LOve, LOVE riata, but what a great idea to add spinach. A really good way to get some extra veggies in your diet.

  8. I love spinach too! This looks so creamy and tasty, Manali! I so enjoy reading your recollections of your childhood! 🙂

  9. This dip sounds fantastic, Manali! Spinach dips are my favorite. Love how fresh and vibrant it looks!

  10. This spinach raita sounds so good. I like that you kept it thick and more dip-like. I think I would prefer it this way as well. I’m looking forward to trying this!

  11. I’ve never tried raita before, but all that spinach goodness just looks too amazing to pass up! Definitely adding this one to the gotta-make list!

  12. My lunches are never what you’ve described. I will have to start by adding this raita….It looks perfect for packing in my lunch. Anything make ahead is what I strive for.

  13. I’ve become a big fan of raita! I didn’t grow up eating raita, but it is definitely pretty high up there on my list now. This spinach version looks amazing, Manali! Oh, and leftovers are sometimes the best part of a meal!! 🙂

  14. This dip sounds fantastic, Manali! I love the pretty green color and texture. I can only imagine how flavorful this must be!