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Yogurt raita

This traditional accompaniment to an Indian meal is good for cooling a spicy meal to suit personal taste. Very very easy to make!

What you need

600 ml natural yogurt
1/2 cucumber, peeled and coarsely grated
45-60 ml finely chopped fresh mint
1/2 tsp roasted cumin seeds, ground to a powder
1/4 tsp cayenne pepper
1/2 tsp salt
freshly ground black pepper

Method

  1. Mix all the ingredients together. Cover. Chill.

  2. Serve.

  • Vegetarian
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  • Preparation5 minutes
    Waiting »1 hour
    Chill1 hour
    Total1 hour, 5 minutes
  • Energy191 kcal/serving
    Fat3.02 g/serving
    Carbohydrates89.34 g/serving
    Glycaemic Index4
    Glycaemic Load0.72
  • Yogurt raita

Serving suggestion

Adds moisture to dry dishes and cools very spicy dishes.

Cook's tip

Guideline Daily Amounts
Per portionPer 100gMenWomen
Energy (kj)799241104758350
Energy (kcal)19157.825002000
Protein (g)10.83.26
Carbohydrate (g)15.04.53345275
Fat (g)9.973.029570
Fat (saturated) (g)6.401.94
Fibre (g)0.220.07
Sodium (mg)335101
Salt (equivalent) (g)0.840.2575
Per PortionPer 100gRDA
Vitamin A (µg)96.929.3800
Vitamin B-12 (µg)1.130.341
Vitamin B-6 (mg)0.110.032
Vitamin C (mg)2.960.8960
Vitamin D (µg)0.000.00266
Vitamin E (mg)0.290.0910
Zinc (mg)1.860.5615
Calcium (mg)372112800
Folate (mcg)25.87.82200
Iron (mg)0.330.1014
Magnesium (mg)38.711.7300
Niacin (mg)0.290.0918
Pantothenic acid (mg)1.230.376
Riboflavin (mg)0.440.131.6
Phosphorous (mg)29489.3800
Thiamin (mg)0.100.031.4

This recipe is:

  • Demi-vegDemi-veg
  • VegetarianVegetarian
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible cayenne pepper, black pepper, fresh mint or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Demi-vegDemi-veg
VegetarianVegetarian
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Suitable for cooking in
No cooking
Occasion
Entertaining
Prepare-ahead entertaining
Convenience
Meal type
Misc
Party bites.dips
Main ingredient
Cuisine style
Asian.indian
Cheffy specials
Classic recipe
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