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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
Mix all the ingredients together. Cover. Chill.
Serve.
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Preparation 5 minutes Waiting » 1 hour Chill 1 hour Total 1 hour, 5 minutes -
Energy 191 kcal/serving Fat 3.02 g/serving Carbohydrates 89.34 g/serving Glycaemic Index 4 Glycaemic Load 0.72 
Serving suggestion
Adds moisture to dry dishes and cools very spicy dishes.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 799 | 241 | 10475 | 8350 |
| Energy (kcal) | 191 | 57.8 | 2500 | 2000 |
| Protein (g) | 10.8 | 3.26 | ||
| Carbohydrate (g) | 15.0 | 4.53 | 345 | 275 |
| Fat (g) | 9.97 | 3.02 | 95 | 70 |
| Fat (saturated) (g) | 6.40 | 1.94 | ||
| Fibre (g) | 0.22 | 0.07 | ||
| Sodium (mg) | 335 | 101 | ||
| Salt (equivalent) (g) | 0.84 | 0.25 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 96.9 | 29.3 | 800 |
| Vitamin B-12 (µg) | 1.13 | 0.34 | 1 |
| Vitamin B-6 (mg) | 0.11 | 0.03 | 2 |
| Vitamin C (mg) | 2.96 | 0.89 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.29 | 0.09 | 10 |
| Zinc (mg) | 1.86 | 0.56 | 15 |
| Calcium (mg) | 372 | 112 | 800 |
| Folate (mcg) | 25.8 | 7.82 | 200 |
| Iron (mg) | 0.33 | 0.10 | 14 |
| Magnesium (mg) | 38.7 | 11.7 | 300 |
| Niacin (mg) | 0.29 | 0.09 | 18 |
| Pantothenic acid (mg) | 1.23 | 0.37 | 6 |
| Riboflavin (mg) | 0.44 | 0.13 | 1.6 |
| Phosphorous (mg) | 294 | 89.3 | 800 |
| Thiamin (mg) | 0.10 | 0.03 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat 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.
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