Diet by Priyanka
Cucumber, onion and tomato raita
Whisked curd with cucumber, tomato and onion, dusted with roasted cumin. One bowl is 145 kcal, 7.5 g protein and 11.5 g net carbohydrate, and cuts through a plate that is heavy on protein and fat.
Why Priyanka makes this
There was a stretch where every meal felt too heavy, protein and fat on the plate with nothing to cut through it, and I did not work out what was missing until I made this almost as an afterthought one hot afternoon. Curd on its own always felt like an incomplete side dish to me, but chopping in cucumber, tomato and onion turned it into something that balanced a meal instead of sitting next to it. The cumin dusted across the top is not only for how it looks, it is the one spice that makes plain curd taste finished. This is the smallest recipe in the collection and probably the one I make most often without thinking about it.
What you need
Makes one generous bowl:
- 1 cup (200 g) fresh curd, chilled and whisked smooth
- ¼ cup cucumber, finely chopped
- ¼ cup tomato, finely chopped, seeds removed
- 2 tbsp onion, finely chopped
- ½ tsp roasted cumin powder, for the top
- 1 tbsp fresh coriander leaves, finely chopped
- ¼ tsp black pepper powder
- Black salt or regular salt, to taste
- A few mint leaves, optional
How to make it
Whisk the chilled curd until it turns smooth and creamy, loosening it with 1 to 2 tbsp cold water if it is thick.
Fold in the cucumber, tomato and onion. Season with black pepper and salt, then stir gently to combine.
Pour into a serving bowl, dust the roasted cumin across the top, garnish with coriander and a few mint leaves, and serve straight away.
Nutrition per bowl
| Calories | 145 kcal |
|---|---|
| Protein | 7.5 g |
| Fat | 6.5 g, of which 4 g saturated |
| Net carbohydrate | 11.5 g |
| Fibre | 1.5 g |
| Calcium | 220 mg |
The carbohydrate comes from the milk sugar in curd, not from the vegetables. Full-fat curd keeps the figure where it is.
Who this suits
Curd brings live cultures, so this earns its place on a plate when you are working on gut health. The cucumber and tomato add volume and water without adding much of anything else.
Eleven grams of carbohydrate in one bowl is worth counting if you are holding to a strict ketogenic range. Halve the portion in that case.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Grilled zucchini with tomatoes
- Low carb keto rice with vegetables
- Dry paneer chilli
- Paneer, cucumber and capsicum salad
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.