Cucumber-Walnut Raita

Photo: Levi Brown
Greek yogurt is the base for Cucumber-Walnut Raita, a popular Indian condiment used to temper the heat in spicy dishes. You can also serve Raita as a dip with your favorite crudite. Prep: 10 minutes; Cook: 1 minute; Total time: 11 minutes.

Yield:

Makes 6 servings (serving size: about 1/4 cup)

Nutritional Information

Calories 97
Fat 7.9 g
Satfat 1.3 g
Monofat 2.4 g
Polyfat 3.7 g
Protein 4 g
Carbohydrate 3 g
Fiber 1 g
Cholesterol 3 mg
Iron 1 mg
Sodium 207 mg
Calcium 38 mg

Ingredients

1 tablespoon extra-virgin olive oil
1 teaspoon cumin seeds
1 minced garlic clove
1/2 cup quartered, seeded, and sliced cucumber (from 1 Kirby)
1/4 cup plus 2 tablespoons finely chopped walnuts, divided
1 tablespoon fresh lemon juice
1 cup plain reduced-fat (2%) Greek yogurt
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Preparation

1. In a small skillet, heat oil over medium heat; add cumin and garlic. Cook, stirring, for 1 minute until toasted and fragrant; set cumin oil aside to cool completely.

2. Stir together cucumber, 1/4 cup walnuts, lemon juice, yogurt, salt, and pepper. Stir in cumin oil and top with additional 2 tablespoons walnuts.

Note:

Caroline Wright,

Health

March 2012
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