Corn and Zucchini Raita

Notes: Make the yogurt mixture up to 1 day ahead. Garnish salad with seeds and chilies just before serving.


Makes 6 servings

Recipe from


Nutritional Information

Calories 83
Caloriesfromfat 17 %
Protein 4.6 g
Fat 1.5 g
Satfat 0.2 g
Carbohydrate 15 g
Fiber 2 g
Sodium 39 mg
Cholesterol 0.8 mg


2 cups fresh, frozen, or canned corn kernels
2 zucchini (3/4 lb. total), ends trimmed, cut into 1/2-inch cubes
2 fresh serrano chilies
1 teaspoon salad oil
1/4 teaspoon cumin seed
1/4 teaspoon mustard seed
1 cup plain nonfat yogurt
2 tablespoons low-fat sour cream (optional)
1/4 cup chopped red bell pepper
1 tablespoon minced fresh cilantro


1. Steam fresh corn and zucchini on a perforated rack over boiling water just until zucchini is tender when pierced, about 3 minutes. Let stand until cool.

2. Slit serrano chilies lengthwise into quarters, from tip to stem, leaving chili pieces attached at stem.

3. Pour oil into a 6- to 8-inch frying pan over medium-high heat. Add cumin seed and mustard seed. When seeds pop, in about 30 seconds, add chilies and stir 1 minute. Remove from heat. Cool.

4. In a bowl, mix corn, zucchini, yogurt, and sour cream. Season to taste with salt, then scrape yogurt raita into a salad bowl.

5. Spoon oil with seeds and chilies onto raita. Garnish with bell pepper and cilantro.