GM Diet-Protein rich food- breakfast recipes: Tomato Raita (Tomato perugupachadi)

Here is another recipe made from tomatoes. A yummy tomato with curd combination is so tasty. During summer it’s very important to hydrate our body. Curd is the best food for us, because curd cools down and neutralizes the heat produced in body as well as it hydrates our body too. That’s why always add at least one bowl of curd every day in your Diet chart. If you are in GM diet, you can also have Tomato Raita on 4th and 5th day. Instead of 1 glass of milk you can have 1 medium bowl of tomato raita.


Main ingredient of Tomato Raita(Tomato perugu pachadi) is –Tomato and curd

Tomatoes are rich source of Vitamin A, vitamin B, vitamin C and copper, potassium, magnesium and other minerals; it is rich in dietary fiber also. Tomatoes are very good for cardiovascular health, as they are rich in vitamins and potassium; it helps to reduce the cholesterol level as well as it improves the heart health too. In my previous blogs I wrote down so many health benefits of tomatoes. Please go through it at

Curd is the most popular food around the world. Curd contains Pro – biotic that helps boost our digestion system. It is best for stomach indigestion, bloating too. Curd is rich in proteins and calcium. Curd works as energy booster. It helps to absorb the vitamins and minerals in the body.
Curd is the best alternative of milk, those people who are lactose intolerant, they can eat curd.

Health benefits of Tomato raita (tomato Perugu pachadi)

  • Tomato raita is Protein rich food.
  • Tomato raita is low in carbs but high in dietary fibers; it helps to lose weight and hence recommended to add as breakfast recipes in GM Diet.
  • Tomato raita is rich source of vitamin A, vitamin C folic acid; it helps to prevent our cells from free radical damages as well as it improve vision and prevents cancer.
  • Tomato raita is rich in calcium and copper and other vitamins which help a lot in diabetes treatment.
  • Overall tomato raita is super food you can have it in your breakfast/lunch/ dinner. Its best food for skin and health.

Serving size – 5 people

Preparation time – 15 minutes

Shelf life – 2 days (store in fridge)


Tomato- 500 gm
Curd – 1/2 lit
Green chills- 3 no
Red chill- 4 no
Rai (Mustard seeds)- 2.5 gm(1/2 tsp)
Turmeric – a pinch
Methi (fenugreek)seeds- ¼ tsp
Salt- as per taste
Oil- 2 tsp


1 – In a bowl add fresh curd, turmeric, salt and sliced green chills. Mix it well.Heat a pan add oil,add mustard seed and fry it till they sizzle and pop up then add methi seeds and red chilli; fry for 30 seconds.
Mix this fried spices to curd mixture. Keep it aside

2 – In the same pan add tomato pieces cook it until they become soft. Allow it to cool.


3- Mix tomato pulp to curd mixture.

Serve yummy tomato raita (tomato perugupachadi) with rice, chapti, biryani,pulav etc.

Nutritional Information of Tomato Raita (Tomato perugupachadi) recipe

Energy kCal- 520.7,

Protein, gm – 21.4,

Carbohydrates, gm – 35.8,

Fat, gm – 32.5,

Dietary Fiber, gm – 10.3,

Vitamin A, mcg – 1937.1,

Vitamin B1, mg – 0.9,

Vitamin B2, mg – 1.1,

Vitamin B3, mg – 2.7,

Vitamin B6, mg – 0.0,

Vitamin B9 Folic Acid, mcg – 215.0,

Vitamin B12, mcg – 0.07,

Vitamin C, mg – 145.6,

Vitamin D, mcg – 0.0,

Vitamin E, mg – 2.5,

Vitamin K, mcg – 0.0,

Calcium, mg – 1028.9,

Phosphorus, mg – 605.8,

Iron, mg – 5.7,

Magnesium, mg – 29.5,

Copper, mcg – 1069.5

Manganese, mg – 1.6,

Molybdenum, mcg – 5.7,

Zinc, mg – 2.4,

Chromium, mcg – 79.9,

Selenium, mcg – 0.0,

Omega 3, mg – 0.0,

Omega 6, mg – 3900.0


Post Author: Diet kundali

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