Grilled Onion Raita

Photo: Jan Smith

A chunkier version of a typically smooth raita (RI-tah), this Indian condiment is easy to prepare if you're firing up the grill for other foods. Serve with any of the main dishes featured here or as a cooling complement to a fiery curry. Store in an airtight container in the refrigerator for up to two days.

Yield: 2 cups (serving size: 1/4 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 24
  • Calories from fat: 26%
  • Fat: 0.7g
  • Saturated fat: 0.1g
  • Monounsaturated fat: 0.5g
  • Polyunsaturated fat: 0.1g
  • Protein: 1.3g
  • Carbohydrate: 3.8g
  • Fiber: 0.4g
  • Cholesterol: 0.0mg
  • Iron: 0.5mg
  • Sodium: 87mg
  • Calcium: 39mg

Ingredients

  • 1 1/2 teaspoons extravirgin olive oil
  • 1 onion, cut into 1/2-inch-thick slices
  • 3/4 cup finely chopped English cucumber
  • 3/4 cup plain fat-free yogurt
  • 3/4 teaspoon cumin seeds
  • 1 tablespoon minced fresh cilantro
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

  1. Prepare grill.
  2. Brush oil over onion. Place onion on grill rack; grill 4 minutes on each side or until browned and tender. Remove onion to a cutting board, and cool completely; chop.
  3. Combine sliced onion, chopped cucumber, and remaining ingredients in a medium bowl; stir well.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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