Cucumber Raita

This traditional Indian side dish or sauce is cool and delightful especially with spicy curries.

2 large cucumbers, peeled, seeded, and chopped
1 medium onion, finely chopped
1 tablespoon salt
2 cups plain, nonfat yogurt
1/2 teaspoon ground cumin
Black pepper to taste

1. Mix the cucumbers, onion, and salt in a bowl. Let stand for 1/2 hour.

2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain well.

3. Add the yogurt, cumin, and pepper. Refrigerate for at least 2 hours before serving.


Serves 4

Per Serving
Calories: 86.8
Protein: 7.7 grams
Fat: 0.4 grams
Saturated Fat: 0.2 grams
Monounsat Fat: 0.1 grams
Polyunsat Fat: 0.1 grams
Carbohydrate: 13.4 grams
Fiber: 1.0 grams
Cholesterol: 2.2 mg
Vitamin A: 61.1 IU
Vitamin E: 0.1 mg/IU
Vitamin C: 4.7 mg
Calcium: 259.3 mg
Magnesium: 34.5 mg