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Nasturtium Leaves & Stems Raita (Yogurt Dip)

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Looking for some refreshing and healthier dips or sauces that are not made using butter or mayonnaise? Try this easy and light, peppery Nasturtium Leaves & Stems Raita or Nasturtium Yogurt Dip/Sauce made using Nasturtium leaves and stems. 

Nasturtium Leaves & Stems Raita served in a brown bowl with some leaves scattered around

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A no-cook recipe and can be put together in just 5 minutes. Fresh and light it has a slightly tangy and peppery taste from yoghurt and Nasturtium. It can be used as a sauce or a dip.

This sauce or dip goes well with almost anything. Try it on your kebabs, baked potatoes, as a dip to your barbeques or enjoy it with parathas, rotis, naans, rice, biryanis etc. 

So what is Nasturtium?

If you follow me on Instagram, you will know that I love gardening. I love to grow my own veg and herbs in whatever space I have. So this year I have grown a few edible herbs and flowers. Nasturtium is one of them.

Nasturtium Plant
Nasturtium Plant

The whole Nasturtium plant is edible. Its leaves, stems, seeds and flowers. It is believed to be a rich source of Vitamin C and helps improve the immune system.

Nasturtium is a hardy annual flower and easy to grow. And I can vouch for that it’s hardy. The seeds for me germinated in march end and I kept the plan outside. Due to frost, I thought I killed it. But after a month, it started blooming and I was so thrilled that I did not threw it.

They come in bushy and climbing varieties with attractive colourful flowers. Pollinators like bees, butterflies are attracted to the beautiful flowers. They are generally planted as companion planting to different vegetable plants as they attract aphids.  

The leaves, stems and flowers have a peppery taste. I have yet not tasted the seedpods. The seed pods can be pickled to make capers. The leaves and flowers can be eaten raw in salads. Nasturtium pesto is a very common recipe made using Nasturtium leaves. I am coming with a few recipes that I am trying.

It is said that the small leaves are tender and have more flavour. I did not find any difference. I have used both the big and small in my recipe. 

Update 2nd October 2022-

Finally I did my try with the Nasturtium seeds and I made this Pickled Nasturtium Seeds (Nasturtium Capers). They are tangy, peppery little bites that are pickled in vinegar along with spices of your choice.

How did I think to make Peppery Nasturtium Raita?

I think I am the first one to make this Nasturtium Raita and I am happy about it. I did not want to make pesto from it and was wondering what I can.

Clouse up look of Nasturtium Leaves & Stems Raita served in a brown bowl with some leaves scattered around

The other day I was making Zucchini parathas from my garden fresh Zucchini and I wanted to pair it with some raita. I thought of cucumber raita but somehow was in no mood to make it.

Then I was working in my garden and I was looking at these beautiful nasturtium flowers. Eureka moment…I can make Nasturtium leaves and stems raita, yes why not? So a new recipe was born.

I made a very small batch as my husband and kids do not enjoy raita. I had left just 3-4 tablespoons for him and got a comment that it was so less. Why did you not make it more? Really :-). So you know that it definitely tasted good. I have already made this a couple of times in the last 1 month.

What is Raita?

Raita is basically a side dish that contains raw or cooked vegetables, fruits or boondi. It is generally served along with rotis, parathas, rice or biryanis. Meant to have a cooling effect on your body. 

I go crazy for raita and I make it more during the summer months. Boondi raita, Pudina raita, cucumber raita is one of my favourites. I even love this Singdana raita with my sabudana vada. Just delicious.

Recipe process of Nasturtium Leaves & Stems Raita

The recipe uses both Nasturtium leaves and stems to make the raita. All I did was pluck some leaves and stems from my beautiful Nasturtium plant. Both big and small leaves along with the stems are fine.

Rinsed it with clean tap water. I do not use any pesticide, so a simple rinse was enough for me. I pat it a little with a clean kitchen towel.

Then I simply ground the leaves and stems in a blender jar to a smooth texture. One can even chop them finely. I have tried both ways and it tastes equally good.

Next added some cumin powder and salt and that’s it. Water was added just to puree the Nasturtium leaves and stems to a smooth consistency. one can completely skip adding the water.

For sauce or raita consistency we can add a little water if required. I have used my homemade yoghurt and hence the consistency is perfect. If you want it creamier and more like dip, use greek yoghurt and do not add any water. 

Nasturtium Leaves & Stems Raita served in a small bowl along with some farali kebabs
Nasturtium Leaves & Stems Raita served in a small bowl along with some kebabs

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Nasturtium Leaves & Stems Raita served in a brown bowl with some leaves scattered around

Nasturtium Leaves & Stems Raita (Yogurt Dip)

Nasturtium Leaves & Stems Raita is a quick, refreshing and peppery dip made using Nasturtium Leaves & Stems and a healthier alternative to butter or mayonnaise.
5 from 2 votes
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Course: Condiments, Side Dish
Cuisine: Indian
Keyword: Garden Harvest Recipes, Herbs
Prep Time: 5 minutes
Servings: 2 people
Author: Renu Agrawal-Dongre



  • 1 Cup Loosely packed Nasturtium leaves and stems
  • 1 Cup Yoghurt
  • 1 teaspoon Cumin Powder
  • Black Salt to taste – Any type of salt can be used


  • Pick up the leaves and stems and rinse them thoroughly to get rid of any dirt or impurities.
    1 Cup Loosely packed Nasturtium leaves and stems
  • Pat them dry.
    Nasturtium Leaves & Stems ready to be blended in a mixer grinder
  • In a blender jar, puree the leaves and stems.
    1 Cup Loosely packed Nasturtium leaves and stems
    Pureed Nasturtium Leaves & Stems
  • In a wide bowl add in the yoghurt and whisk it to a smooth consistency.
    1 Cup Yoghurt
    Yogurt to a smooth consistency
  • Add in the puree of leaves and stems of nasturtium.
    adding of all the ingredients in yogurt
  • Add in cumin powder and black salt.
    1 teaspoon Cumin Powder, Black Salt to taste
  • If you need thin consistency add water or skip it.


  • Greek yoghurt can be used to get a much creamier and thick consistency.
  • Do not add water for a thick consistency.
  • One can chop the leaves instead of making a paste of leaves & stems
Tried this recipe?Share your feedback @cookwithrenu_ad or tag #cookwithrenu_ad
Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

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5 from 2 votes
Recipe Rating


Wednesday 4th of October 2023

Just tasted it before I've let it sit and chill and it's already delicious. Thank you, what a great idea!

Renu Agrawal Dongre

Friday 6th of October 2023

Ah great, glad you liked it. Thank You for the feedback Liz.

Azlin Bloor

Thursday 26th of August 2021

This raita is such a great way to use nasturtiums, Renu! I was just looking at the plants yesterday and thinking what should I make. So perfect timing!

Renu Agrawal Dongre

Thursday 26th of August 2021

Thank You, Hope you like it.


Thursday 26th of August 2021

Very informative post, Renu. I have used nasturtium and other flowers in salads but never thought of cooking them. The recipe sounds really easy. Next year I will grow nasturtium just to try this:) Pinning!

Renu Agrawal Dongre

Thursday 26th of August 2021

Hope you like it. Thank You

Mayuri Patel

Wednesday 25th of August 2021

A totally different kind of yogurt dip or raita. Nasturtium leaves &stems raita must have tasted so good with the homemade kebabs. Hopefully, next summer I will be able to grow a few herbs and edible flowers in pots.

Sneha Datar

Tuesday 24th of August 2021

Never seen these leaves, but this raita is delicious and love that color.