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Jamun Raita recipe | heathy Indian Diabetic Recipe | weight loss black jamun raita |
Tarla Dalal
16 June, 2023
Table of Content
About Jamun Raita
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Ingredients
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Methods
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Like jamun raita recipe
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What is jamun raita made of?
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How to make jamun raita
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Pro tips to make jamun raita
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Benefits of jamun raita
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Nutrient values
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🫐 Jamun Raita Recipe | Kala Jamun Raita | Indian Blackberry Raita |
Jamun Raita is a refreshing, healthy, and colorful Indian dish made from ½ cup deseeded and finely chopped black jamun, 1 cup whisked low-fat curds, a pinch of salt, ½ teaspoon roasted cumin seeds powder, and 1 tablespoon finely chopped coriander. Garnished with a fresh sprig of coriander, this raita is both delicious and nutritious — perfect to enjoy on a warm day or as a side dish with your main meal.
🥣 How to Make Jamun Raita
To prepare Jamun Raita, simply combine the curds, chopped jamuns, salt, roasted cumin powder, and coriander in a bowl. Mix everything well until evenly blended. Then, refrigerate for at least 1 hour to allow the flavors to blend beautifully and serve chilled, garnished with a sprig of coriander. This raita can be ready in under 5 minutes, making it an effortless yet elegant addition to your table.
💜 Why Jamun Is Excellent for Diabetics
Jamun (Indian blackberry) is often called a superfruit for diabetics. It contains a natural compound called jamboline, which helps control blood sugar levels by slowing down the conversion of starch into sugar. Jamun is also rich in fiber, vitamin C, and antioxidants, which together improve digestion, immunity, and metabolism. The fruit’s low glycemic index ensures that it doesn’t cause sudden spikes in blood glucose levels — making this raita a safe, satisfying choice for people managing diabetes.
🥛 The Goodness of Low-Fat Curds
Using low-fat curds (yogurt) adds a creamy texture while keeping the dish light and heart-friendly. Curds are an excellent source of probiotics, which support gut health, enhance digestion, and boost immunity. For diabetics, curds help regulate blood sugar absorption and promote a feeling of fullness, preventing overeating. The combination of cooling curds and tangy jamuns makes this raita an ideal summer companion that’s both refreshing and healthy.
🌿 Spices That Heal
The addition of roasted cumin seeds powder (jeera powder) and fresh coriander not only enhances flavor but also adds digestive and detoxifying properties. Cumin helps stimulate digestive enzymes and aids in blood sugar management, while coriander supports liver function and helps the body flush out toxins. Together, these ingredients make the raita flavorful, therapeutic, and deeply nourishing.
🍽️ A Smart and Tasty Choice
This Kala Jamun Raita is more than just a side dish — it’s a well-balanced blend of taste and health. It pairs beautifully with pulao, rotis, or khakhras, and can even be enjoyed on its own as a light snack. With no added sugar, low fat, and diabetes-friendly ingredients, this raita is a wholesome way to enjoy the seasonal goodness of jamun. So next time jamuns are in season, whip up this quick and colorful raita to stay cool, nourished, and in control of your health!
Enjoy jamun raita recipe | kala jamun raita | Indian blackberry raita | with detailed step by step photos.
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Soaking Time
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Preparation Time
15 Mins
Cooking Time
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Baking Time
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Baking Temperature
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Sprouting Time
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Total Time
15 Mins
Makes
3 servings
Ingredients
For Jamun Raita
1/2 cup deseeded and finely chopped black jamun
1 cup whisked low fat curds
salt to taste
1/2 tsp roasted cumin seeds (jeera) powder
1 tbsp finely chopped coriander (dhania)
For The Garnish
a sprig of coriander (dhania)
Method
For jamun raita
- To make jamun raita, combine the curds, jamuns, salt, cumin seeds powder and coriander in a bowl and mix well.
- Refrigerate for at least 1 hour.
- Serve the jamun raita chilled garnished with a sprig of coriander.
Jamun Raita recipe | heathy Indian Diabetic Recipe | weight loss black jamun raita | Video by Tarla Dalal
Jamun Raita recipe with step by step photos
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- Jamun raita recipe | kala jamun raita | Indian blackberry raita | then do try other jamun recipes also:
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See the below image of list of ingredients or making jamun raita.
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See the below image of list of ingredients or making jamun raita.
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To make jamun raita, in a deep bowl, add 1 cup whisked curd.
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Add ½ cup deseeded and chopped ripe black jamuns.
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Add ½ tsp coriander powder.
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Add ½ tsp cumin seeds powder.
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Add salt to taste.
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Add 1 tbsp finely chopped coriander.
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- Mix well.
- Refrigerate for at least 1 hour.
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Serve jamun raita chilled garnished with a sprig of coriander.
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To make jamun raita, in a deep bowl, add 1 cup whisked curd.
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Use ripe black jamuns for the best flavor.
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If you don't have roasted cumin seeds powder, you can roast some cumin seeds in a dry pan until fragrant, then grind them into a powder.
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You can add other spices to the raita, such as chaat masala, red chilli powder.
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Jamun raita can be served with a variety of Indian dishes, such as whole wheat naan, roti , bajra roti or jowar roti.
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Use ripe black jamuns for the best flavor.
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Jamun Raita is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 18% of RDA.
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 18% of RDA.
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Jamun Raita is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 44 cal |
| Protein | 2.6 g |
| Carbohydrates | 8.1 g |
| Fiber | 1.2 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 42.6 mg |
Click here to view Calories for Jamun Raita
The Nutrient info is complete
Leena_Dhoot
Feb. 2, 2021, 9:36 p.m.
So innovative and so unbelievingly delicious!! a must try!!
n_katira
Aug. 7, 2019, 3:34 p.m.
A yummy accompaniment to Indian meals.
