Yogurt is a staple of Indian cuisine. It is used in a number of different ways — added to drinks to cool you off on a blazing hot day, as a topping to different dishes, as part of a dipping sauce or as a marinade to make meats tender.
Indian yogurt, also known as curd or dahi, is a lot different than other yogurts from around the world, though. While it has some similarities to store-bought yogurts in the U.S., including Greek yogurt, there are many differences as well.
With it being so delicious, and with it providing so many health benefits, it’s worthwhile to consider how you can incorporate Indian yogurt into your daily diet.
What is Indian Yogurt?
Indian yogurt, also known as curd or dahi, has been enjoyed in India for millennia. It’s a traditional dish that is generally believed to improve overall well-being and health. A major reason for that is that traditional Indian yogurt has probiotic qualities, which comes from how it’s prepared compared to Greek yogurt, which doesn’t have these same qualities.
You might hear Indian yogurt referred to as dahi, pronounced as “duh-hee,” or Lassi, pronounced as “luh-ssi,” with an emphasis on the “luh” sound.
Health Benefits of Indian Yogurt
All yogurts have some positive health benefits, but Indian yogurt is specifically highly regarded for this. Here are some of the ways in which Indian yogurt can benefit your overall health.
Nutritional Value and Probiotics
Some of the nutritional value in dahi comes from the ingredients that are used to make it, while some comes from how it is prepared.
Indian yogurt is generally considered to be a good source of probiotics, calcium and protein. As such, it’s highly beneficial for gut health and bone health.
Specifically, the probiotics that it contains help to support digestion and immune function. The way Indian yogurt is prepared preserves the probiotics, while Greek yogurt, by contrast, “kills” these probiotics during the process of making it.
Dahi is also considered to be rich in potassium, magnesium, vitamin B12 and vitamin B2, among other things.
High-Protein Content for a Healthy Diet
Indian yogurt is very high in protein, containing more protein on an average basis than the same amount of Greek yogurt or American yogurt. This makes it an excellent addition to a healthy diet, especially for people who are looking to increase their protein intake.
Protein provides a good source of energy that can be sustained throughout the day. It provides your body the energy it needs and keeps you fuller for longer compared to foods that don’t have as much protein.
It also helps to maintain your muscle mass, which is essential for long-term health and for people who are looking to increase their physical activity levels.
Making Indian Yogurt at Home
Indian yogurt can be hard to come by in a typical American grocery store. Luckily, you can make lassi from the comfort of your own home if you just follow the simple steps below.
Step-by-Step Guide to Making Indian Yogurt
If you want to make Indian yogurt at home, follow these steps.
First, boil the milk of your choice in a large pot. Whole milk is the traditional liquid for dahi, though you could also opt for another milk that doesn’t have the same fat content.
Once the milk comes to a boil, reduce the flame on your stove and allow it to simmer for about 10 to 15 minutes. After this, remove the pot from the heat and allow it to cool down to a lukewarm temperature.
Next, add a starter culture to the lukewarm milk and mix it well. The temperature of the milk when you add the starter culture is crucial. If it’s too hot, it will not work properly.
Once mixed, transfer this mixture to a new bowl and cover it with a lid. The mixture needs to set for between six and 10 hours, and should be kept in a warm place while it does so.
Pro Tips for Making Thick and Creamy Indian Yogurt
Indian yogurt is known for its thick and creamy qualities. If you want to attain the perfect level of each of these things, here are some pro tips to help you.
First, try frothing the milk by pouring it into another pot or bowl. This will help to break down the cream layer of the milk.
As mentioned above, the temperature of the milk when you add the starter culture is key to the quality of your dahi. You should only add the starter once the milk has cooled to a point that it’s slightly hotter than warm but certainly not hot by any means.
Once you add the culture, make sure to stir it into the milk well, and then quickly pour it into a bowl that you then cover and allow to rest in a warm place. You don’t want to allow the mixture to settle in the same bowl or pot you mixed it in for too long without being covered, as the setting process needs to begin immediately.
Delicious Indian Yogurt Recipes
One of the best parts about Indian yogurt is that it’s an extremely versatile ingredient. It can be used in a number of different ways or added to a variety of dishes to add a thick, creamy texture and a tangy, refreshing flavor.
Here are some great Indian yogurt recipes.
Cucumber Raita Recipe: A Refreshing Indian Yogurt Dip
Cucumber Raita is a refreshing Indian yogurt dip that can accompany any number of dishes. It’s served a lot alongside hot and spicy dishes to “cool” them off a bit.
To make it, mix together dahi, cucumber, cilantro, garam masala, sea salt and cumin. Taste the dip and then adjust it to your taste by adding other ingredients or whole milk to thin it out. You can also use non-dairy yogurt as a substitute if you’d like.
Lassi Recipe: A Traditional Indian Yogurt Drink
Lassi is a traditional Indian yogurt drink that’s served to cool you down on a hot day. To make it, simply blend yogurt with water, fruit and spices to create a refreshing drink that meets your tastes.
You can also try different flavors to create mango lassi, banana lassi, or mint lassi. For a chilled drink, simply add ice cubes.
Incorporating Indian Yogurt into Your Daily Meals
Indian yogurt can also be incorporated into your daily meals to add a nutritious punch.
Using Indian Yogurt as a Base for Smoothies and Parfaits
One of the most popular ways to use Indian yogurt is as a base for parfaits and smoothies. Simply combine it with lime juice, honey and fresh herbs for a refreshing smoothie. Or, you can layer it with fresh fruit, nuts and granola for a healthy parfait.
Adding Indian Yogurt to Your Favorite Indian Food Recipes
Indian yogurt can also be used as a great base for marinades, sauces and curries. You can add it to your favorite Indian dishes such as biryani, tandoori chicken or pulao.
Exploring Alternatives to Indian Yogurt
If you can’t find Indian yogurt in a store, and don’t want to make it at home, there are some alternatives you can explore.
Greek Yogurt vs Indian Yogurt: What’s the Difference?
Greek yogurt is one of the most popular types of yogurt in the U.S. Compared to Indian yogurt, it’s thicker and creamier and has a higher protein content.
Indian yogurt has a tangier taste, is more liquidy and is lighter. In addition, it has more probiotic qualities than Greek yogurt.
Almond Milk Yogurt: A Dairy-Free Alternative
If you want to limit your daily intake, or can’t have dairy, almond milk yogurt is a great alternative. It’s made with almond milk and probiotics to create a product that’s similar in many ways.
Tips and Variations
There are many flavor variations you can experiment with to take your Indian yogurt dish to the next level. Start by adding different herbs, fruits and/or spices to create unique flavor combinations.
You can also experiment with savory or sweet lassi, as well as flavored raita recipes.
You can also serve Indian yogurt dishes alongside other Indian food such as naan, roti and rice. Or, you can use Indian yogurt as a topping for soups, salads, or fruit.
Frequently Asked Questions
Q: How should you store Indian yogurt?
Store Indian yogurt in an airtight container in the fridge, where it can last for up to three days. After one day, the yogurt will start to thin out, so add one to two tablespoons of yogurt to bring it back to its original consistency.
Q: How can you make Indian yogurt without culture?
You can bring milk to a boil and allow it to cool down to warm. Then add 8-10 stalks or stems of red chillies and set it aside in a warm place until it’s set. This can be used as a starter to make fresh Indian yogurt.
