Raita Salad of Red Grapes and Mint

Photo: Karry Hosford

Raita Salad is a yogurt-mint salad that's a refreshing counterpart to chutney. A variety of raw or cooked vegetables, fruits, nuts, and herbs can be added. Thinned with buttermilk or fruit juice, raitas can also be turned into refreshing cold soups.

Yield: 5 servings (serving size: 1/2 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 119
  • Calories from fat: 27%
  • Fat: 3.6g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 1g
  • Protein: 5g
  • Carbohydrate: 18.3g
  • Fiber: 1.3g
  • Cholesterol: 1mg
  • Iron: 0.7mg
  • Sodium: 294mg
  • Calcium: 159mg


  • 1 1/2 cups plain fat-free yogurt
  • 1/4 cup raisins
  • 1 teaspoon grated lemon rind
  • 1 teaspoon chopped fresh mint
  • 1/2 teaspoon salt
  • 1/2 teaspoon sugar
  • 1 cup seedless red grapes, halved
  • 3 tablespoons chopped pecans, toasted
  • 1/2 teaspoon Roasted Cumin Seeds
  • Mint sprigs (optional)


  1. Combine the first 6 ingredients in a small bowl; stir with a whisk. Cover and refrigerate for 15 minutes. Fold in the grapes and pecans. Sprinkle with Roasted Cumin Seeds; garnish with mint sprigs, if desired.
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