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Cucumber-Walnut Raita

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.

Health MARCH 2012

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

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.

Nutritional Information

Amount per serving
  • Calories: 97
  • Fat: 7.9g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 3.7g
  • Protein: 4g
  • Carbohydrate: 3g
  • Fiber: 1g
  • Cholesterol: 3mg
  • Iron: 1mg
  • Sodium: 207mg
  • Calcium: 38mg
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Cucumber-Walnut Raita Recipe

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