Flax Seed Raita Recipe. Healthy Omega-3 Raita
Tarla Dalal
• Updated : Jan 14, 2026
Combine flax seeds with calcium-rich curds to make a delectable Flax Seed Raita. Flax seeds are the richest source of plant Omega-3 fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Grated bottle gourd adds volume to this flax seed raita, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way!
Table of Content
How to make flax seed raita. 1. Take a non-stick kadhai and add the grated bottle gourd into it. Add water and cook. Now, take a deep bowl and add the Low- fat curds into it. Add mint leaves, roasted jeera and flax seed powder. Add black salt, sugar, salt and bottle gourd. Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour and your doodhi, mint and curd flax seed raita is ready.
Other ingredients in flax seed raita that are healthy and used are curds and doodhi. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and theyre onwards to all parts of the body. So enjoy this healthy flax seed raita.
One serving of flax seeds raita has 4.9 grams carbs (2% of RDA), and 10% RDA of calcium.
Flax Seed Raita is naturally low in carbohydrates because of its primary ingredients. The base of the raita is a combination of low-fat curds and grated bottle gourd (doodhi/lauki), both of which are low in carbs. Curds provide protein and probiotics with minimal carbohydrates, while bottle gourd is a non-starchy vegetable composed mostly of water and fiber. The inclusion of these two main components ensures the raita remains light and doesn't significantly impact blood sugar levels, making it an excellent choice for those on a low-carb diet.
I would like to share with you some tips to make the perfect flax seed raita recipe. 1. Wash, peel and grate the bottle gourd. Make sure you use them immediately so that they don’t get discoloured or put them in a bowl of water. 2. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool.
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Soaking Time
0
Preparation Time
10 Mins
Cooking Time
10 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
20 Mins
Makes
4 servings
Ingredients
For Flax Seed Raita
- 1 cup thickly grated bottle gourd (doodhi / lauki)
- 1 cup fresh whisked low fat curds
- 1/2 cup finely chopped mint leaves (phudina) leaves
- 1/4 tsp roasted cumin seeds (jeera)
- 1/4 tsp black salt (sanchal)
- 1/2 tsp sugar
- 1 1/2 tbsp roasted and crushed flaxseeds (alsi)
- salt to taste
Method
For flax seed raita
- Combine the bottle gourd with ¼ cup of water in a deep pan and mix well. Cover and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Keep aside to cool.
- Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well.
- Refrigerate the flax seed raita for at least 1 hour.
- Serve the flax seed raita chilled.
Handy tip:
- Blend 1½ tbsp of flax seeds in a mixer to get 2 tbsp of flax seeds powder.
Flax Seed Raita Recipe. Healthy Omega-3 Raita Video by Tarla Dalal
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe ) recipe with step by step photos
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To make flax seed raita, Wash and peel the bottle gourd.
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Grate the bottle gourd. Make sure you use them immediately so that they don’t get discolored or put them in a bowl of water. Submerging the grated bottle gourd in water will prevent them from reacting with atmospheric gases and changing colour. Drain and squeeze out all the water before you cook them.
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Take a non-stick kadhai and add the 1 cup thickly grated bottle gourd (doodhi / lauki) into it.
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Add ¼ cup of water. Mix well and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool.
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Mix well and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool.
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Now, take a deep bowl and add the 1 cup fresh whisked low fat curds into it. Dahi is the base of all Indian Raitas. Whisk it well to get a smooth texture.
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Add the 1/2 cup finely chopped mint leaves (phudina) leaves to add a hint of freshness to your Flax seed Raita.
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Add the 1/4 tsp roasted cumin seeds (jeera). To extract more flavor crush them lightly between your palms before you add them.
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Add the 1 1/2 tbsp roasted and crushed flaxseeds (alsi) powder to the Flax seed Raita. It is the best way to incorporate flax seeds into your daily diet. Blending 1½ tbsp of flax seeds in a mixer gives 2 tbsp of flax seeds powder.
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Add the 1/4 tsp black salt (sanchal). It is added to flavor the curd.
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Now, add the 1/2 tsp sugar. It will bring out the flavors and enhance the taste of the Flax seed Raita.
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Finally, add the cooked bottle gourd.
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Add the salt to taste.
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Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour as all raitas.
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Serve the flax seed raita chilled.
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Flax seeds Raita is one of the tastiest and healthiest fare you can think of. Firstly the base ingredient curd abounds in calcium and protein, which are twin pillars of our bone health.
Flax seeds, the other most important ingredient of this raita is rich in omega 3 fatty acids – the type of fat which is crucial to reduce inflammation in the body and prevent the onset of chronic diseases like heart disease and cancer.
These flax seeds are also beneficial in managing existing diseases like diabetes too. Mint leaves apart from adding flavour and making the raita more colourful also pumps in some antioxidants which would work towards a glowing skin.
The grated bottle gourd adds mouthfeel along with fiber, thus making it a delight which can be savoured by weight watchers. Being easy to chew for senior citizens, can relish a bowlful of this flax seed raita. It’s truly filling and nourishing!
- What is Flax Seed Raita?
Flax Seed Raita is a healthy Indian yogurt-based side dish made with grated bottle gourd (doodhi / lauki), flax seeds, mint, spices, and curds (yogurt). It’s rich in omega-3 fatty acids and calcium. - What are the main health benefits of this raita?
This raita provides plant-based omega-3 fatty acids from flax seeds, probiotics and calcium from curds, and fiber from doodhi all of which support heart health, digestion, and bone health. - How long does it take to prepare and cook?
The total time is about 20 minutes — 10 minutes prep + 10 minutes cooking. - How many servings does it make?
The recipe yields 4 servings of raita. - Can this raita be served chilled?
Yes! After mixing all ingredients, it should be refrigerated for at least 1 hour and then served chilled. - Can I use whole flax seeds instead of roasted powdered flax?
The recipe recommends roasting and crushing the flax seeds for better flavor and to release nutrients more easily. - Is it suitable for people on a low-carb diet?
Yes it’s naturally low in carbohydrates, thanks to low-carb ingredients like curds and bottle gourd. - What spices are used in this raita?
Basic seasonings include roasted cumin seeds, black salt (sanchal), regular salt, and a bit of sugar for balance. - Can this be a diabetic-friendly accompaniment?
With low carbs and fiber-rich ingredients, it’s suitable for many people with diabetes as a healthy side dish (though always best to consult individual dietary advice). - What nutrients does one serving provide?
One serving offers roughly 44 kcal of energy, calcium, protein, fiber, and minimal fat, making it a nutritious accompaniment.
If you liked this Flax Seed Raita Recipe then also check out other recipes like:
1. Wash and Prepare Bottle Gourd Immediately
Wash, peel and grate the bottle gourd right before using so it doesn’t oxidise and turn colour.
2. Don’t Add Too Much Water When Cooking
Bottle gourd releases its own moisture, so add only a little water (about ¼ cup) to avoid a soggy raita.
3. Drain Excess Water After Cooking
Once cooked, let the bottle gourd cool completely and squeeze out any excess water before mixing it into the curd.
4. Use Thick, Well-Whisked Curds
Whisk the curd until smooth before adding other ingredients this gives a creamy and lump-free raita.
5. Roast and Grind Flax Seeds
Roast the flax seeds lightly and grind them to a powder; this enhances both flavour and nutrient absorption.
6. Crush Spices Fresh
Crush roasted cumin seeds (jeera) between your palms just before adding for better aroma and taste.
7. Chill Before Serving
Refrigerate the raita for at least 1 hour chilling helps the flavours meld and tastes fresher with meals.
8. Add Sweetness Balance
A small pinch of sugar helps balance the tanginess of curd and bitterness from bottle gourd and flax seeds.
9. Fresh Mint Enhances Aroma
Use fresh, finely chopped mint for a refreshing flavour that complements the raita.
10. Serve With Complementary Dishes
This raita pairs especially well with spicy rice dishes or Indian breads, adding a cooling and nutritious side.
Nutrient values (Abbrv)per plate
| Energy | 44 Calories |
| Protein | 2.7 g |
| Carbohydrates | 4.9 g |
| Fiber | 1.8 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Sodium | 27 mg |
Click here to view Calories for Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
The Nutrient info is complete
Rinkal solanki
Sept. 2, 2020, 10:14 a.m.
Awesome recipe .. yummm
Tarla Dalal
Sept. 2, 2020, 10:14 a.m.
Thanks so much for trying our recipe, it means a lot to us. Keep trying more recipes and sharing your feedback with us.
Mruga D
July 26, 2020, 7:33 a.m.
A perfect low-cal treat for weight-watchers...I wanted to include flaxseeds in my diet and I found this recipe...this raita also has bottle gourd and mint leaves which gives truly refreshing flavour to this recipe...
Madhu Singh
May 9, 2020, 3:01 p.m.
Tarla Dalal
May 9, 2020, 3:01 p.m.
Thanks Madhu. We are delighted you loved the recipe. Please keep posting your thoughts and feedback.
Foodie #511938
Aug. 17, 2017, 1:07 p.m.
Krishan Singh
April 22, 2015, 4:58 p.m.
Satinderpal Singh
March 5, 2015, 12:03 p.m.
Foodie #697264
Dec. 19, 2014, 9:24 a.m.
Awesome recipe. My mother used to make nellikkai raita. It is so similar to it.
Anita
Sept. 10, 2014, 10:46 p.m.
Flax Seed Raita jo Calcium bhara jo me dit shadul me estamal karti hu
Sharmilla Shah
July 20, 2013, 10:49 a.m.
Yeah bahut healthy recipe hai. Full of good ingredients which are healthy and also have good fats.
T VV S RAO
May 17, 2013, 2:56 p.m.
We have tried flax seeds raita.It is tasty and nutritious recipe for good health.It may rise Hal levels in blood.
Sushila
July 1, 2012, 12:40 p.m.
Tarla Dalal
July 1, 2012, 12:40 p.m.
Hi Sushila, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !
Komal
June 28, 2012, 9:52 p.m.
Thank you for such yummm recipes.
ramadevi
June 22, 2012, 10:59 a.m.
Can we use white pumpkin instead of bottle gourd. We donot use bottle gourd in our house. Or any other veg likecarrot or cucumber.
Tarla Dalal
June 22, 2012, 10:59 a.m.
Hi Ramadevi, Yes you can try and see.
