Dr. Padma Garvey

The plant-based Doctor Mom 

Raita (Plant-based)

One of the hardest things for Indians to give up in order to go plant-based is yogurt.  It was hard for me as well, initially.  Here is a quick and easy recipe using silken tofu that absolutely tastes like yogurt!  Raita is a traditional side dish.  It goes well with vegetable rice, tamarind rice, or garbanzo bean curry.


Two large cucumbers, finely chopped

One large jalapeño, finely chopped

One packet of silken tofu and juice of one large lemon OR

Soy yogurt 


Optional:  ½ tablespoon of olive oil,

                    ½ teaspoon of black mustard seeds

                    hingh powder

                    turmeric powder


Place the cucumbers and jalapeno in a medium bowl.  I add about two cups of soy yogurt which I make at home regularly.  If you don't have soy yogurt then place one packet of silken tofu in the blender with the juice of one large lemon and 1/2 teaspoon of salt.  Blend well and pour the mixture into the bowl with cucumbers.  Optional:  place 1 teaspoon of oil in a small skillet and heat to medium.  Add the mustard seeds to oil.  When seeds start to pop, add a few dashes of hingh and then add the mixture to the cucumbers.  Add 1/2 teaspoon of turmeric powder and mix well.  Add salt to taste.