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Raita - Yogurt & Vegetable Dip (Good & Cheap Cookbook)
This easy yogurt dressing is perfect as a vegetable dip or sauce for sandwiches and wraps.
Course
Sauce
Cuisine
Indian
Prep Time
8
minutes
minutes
Total Time
8
minutes
minutes
Servings
6
Calories
35
kcal
Author
Caitlin Self, MS, CNS, LDN
Ingredients
1
cup
chopped cucumber
½
cup
chopped tomato
¼
cup
chopped red onion
1
cup
yogurt
greek or plain
¼
teaspoon
salt + pepper to taste
Optional
1
teaspoon
cumin
½
teaspoon
cayenne
2
tablespoons
cilantro
or parsley
Instructions
Chop cucumber into small chunks (or grate, if desired), and set on a paper towel to drain while you prepare other ingredients.
Chop tomato and red onion and mix together with yogurt, salt, pepper, and drained cucumber.
Add seasonings and fresh herbs (cumin, cayenne, cilantro/parsley) and serve!
Store in the fridge until you’re ready to eat it. It’s delicious fresh, or after a few hours in the fridge.
Nutrition
Calories:
35
kcal
|
Carbohydrates:
4
g
|
Protein:
2
g
|
Fat:
1
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
0.1
g
|
Monounsaturated Fat:
0.4
g
|
Cholesterol:
5
mg
|
Sodium:
146
mg
|
Potassium:
151
mg
|
Fiber:
1
g
|
Sugar:
3
g
|
Vitamin A:
162
IU
|
Vitamin B1:
0.03
mg
|
Vitamin B2:
0.1
mg
|
Vitamin B3:
0.2
mg
|
Vitamin B5:
0.2
mg
|
Vitamin B6:
0.1
mg
|
Vitamin B12:
0.2
µg
|
Vitamin C:
3
mg
|
Vitamin D:
0.04
µg
|
Vitamin E:
0.2
mg
|
Vitamin K:
3
µg
|
Calcium:
64
mg
|
Copper:
0.04
mg
|
Folate:
9
µg
|
Iron:
1
mg
|
Manganese:
0.1
mg
|
Magnesium:
12
mg
|
Phosphorus:
51
mg
|
Selenium:
1
µg
|
Zinc:
0.3
mg
|
Choline:
9
mg