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Yogurt and cucumber dip
A cooling accompaniment to curries.
What you need
- 300 ml natural yogurt
- 3 tsp lemon juice
- 1/2 small cucumber, cut into thin strips
- freshly ground black pepper
Method
In a serving bowl, mix together the yogurt, lemon juice and cucumber. Season with black pepper.
Serve well chilled.
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Preparation 8 minutes Total 8 minutes -
Energy 584 kcal/serving Fat 2.77 g/serving Carbohydrates 46.75 g/serving Glycaemic Index 4 Glycaemic Load 2.21 
Serving suggestion
Serve as an accompaniment to Indian food.
Cook's tip
For a really tasty dip, add a clove of crushed garlic to the dip and make it with thick Greek yogurt.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2446 | 226 | 10475 | 8350 |
| Energy (kcal) | 584 | 54.2 | 2500 | 2000 |
| Protein (g) | 32.8 | 3.04 | ||
| Carbohydrate (g) | 48.1 | 4.45 | 345 | 275 |
| Fat (g) | 29.9 | 2.77 | 95 | 70 |
| Fat (saturated) (g) | 19.2 | 1.78 | ||
| Fibre (g) | 1.27 | 0.12 | ||
| Sodium (mg) | 427 | 39.6 | ||
| Salt (equivalent) (g) | 1.07 | 0.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 306 | 28.4 | 800 |
| Vitamin B-12 (µg) | 3.40 | 0.31 | 1 |
| Vitamin B-6 (mg) | 0.36 | 0.03 | 2 |
| Vitamin C (mg) | 19.8 | 1.84 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.94 | 0.09 | 10 |
| Zinc (mg) | 5.70 | 0.53 | 15 |
| Calcium (mg) | 1125 | 104 | 800 |
| Folate (mcg) | 89.2 | 8.26 | 200 |
| Iron (mg) | 0.85 | 0.08 | 14 |
| Magnesium (mg) | 123 | 11.4 | 300 |
| Niacin (mg) | 1.03 | 0.10 | 18 |
| Pantothenic acid (mg) | 3.84 | 0.36 | 6 |
| Riboflavin (mg) | 1.33 | 0.12 | 1.6 |
| Phosphorous (mg) | 898 | 83.2 | 800 |
| Thiamin (mg) | 0.31 | 0.03 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
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 black pepper 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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