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Kakir raita - cucumber raita
Serve this with Indian cuisine. A refreshing condiment - and it cools the palate if too spicy for any of your guests.
What you need
- 250 ml natural yogurt
- 1/2 cucumber, grated
- 1 tsp freshly ground black pepper
Method
In a bowl, beat the yogurt. Add the cucumber and pepper.
Mix well.
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Preparation 5 minutes Total 5 minutes -
Energy 121 kcal/serving Fat 2.74 g/serving Carbohydrates 39.65 g/serving Glycaemic Index 4 Glycaemic Load 0.46 
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Submitted by: Daffs
Serving suggestion
Garnish with chopped coriander leaves.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 509 | 223 | 10475 | 8350 |
| Energy (kcal) | 121 | 53.4 | 2500 | 2000 |
| Protein (g) | 6.87 | 3.01 | ||
| Carbohydrate (g) | 9.91 | 4.35 | 345 | 275 |
| Fat (g) | 6.24 | 2.74 | 95 | 70 |
| Fat (saturated) (g) | 4.00 | 1.76 | ||
| Fibre (g) | 0.30 | 0.13 | ||
| Sodium (mg) | 89.1 | 39.1 | ||
| Salt (equivalent) (g) | 0.22 | 0.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 65.0 | 28.5 | 800 |
| Vitamin B-12 (µg) | 0.71 | 0.31 | 1 |
| Vitamin B-6 (mg) | 0.08 | 0.03 | 2 |
| Vitamin C (mg) | 3.00 | 1.32 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.20 | 0.09 | 10 |
| Zinc (mg) | 1.20 | 0.53 | 15 |
| Calcium (mg) | 235 | 103 | 800 |
| Folate (mcg) | 19.0 | 8.32 | 200 |
| Iron (mg) | 0.19 | 0.08 | 14 |
| Magnesium (mg) | 26.2 | 11.5 | 300 |
| Niacin (mg) | 0.23 | 0.10 | 18 |
| Pantothenic acid (mg) | 0.81 | 0.35 | 6 |
| Riboflavin (mg) | 0.28 | 0.12 | 1.6 |
| Phosphorous (mg) | 188 | 82.5 | 800 |
| Thiamin (mg) | 0.06 | 0.03 | 1.4 |
This recipe is:
- Low in fat
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 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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