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5-Minute Cucumber Raita With Greek Yogurt
This cooling yogurt-based South Asian recipe, raita, is a delicious side dish or appetizer that can be made in just 5 minutes using a mason jar. It's the perfect addition to Brinjal Curry, Fish Biryani or Tandoori Chicken and provides 6 grams of protein per serving. This yogurt sauce is vegetarian and diabetes friendly.
Ingredients
- ½ cup Greek yogurt, plain
- ⅓ cup cucumber, grated, including the juice
- 1 tsp garlic powder
- 1 tsp black pepper
- ⅛ tsp salt, sea salt, adjust according to taste
- 1 tbsp mint, fresh, washed, finely chopped
Equipment
- 1 mason jar small, 250 mL
Instructions
- Add all the ingredients to a 250 mL mason jar.
- Place the lid and shake the mason jar to incorporate all ingredients. You may need to stir with a spoon to fully mix in the mint and spices.
- Store in the refrigerator until ready to serve.
Notes
The key to making the perfect raita every time lies in understanding the basics of its preparation and mastering the balance of flavours.
- Begin with high-quality plain Greek yogurt, preferably Greek or Indian style (thick and creamy).
- Adding herbs and spices like cumin, coriander, chilli powder, garlic, mint, s,alt and pepper will help create depth of flavour for a savoury version of Raita.
- For a sweet version adding rosewater or cardamom to the mix makes for an elegant flavour profile.
- For some extra crunch, fold in a quarter cup of lightly toasted peanuts and two tablespoons of sesame seeds.
- Raita is best served cold, so it's important to prepare it in advance so that the ingredients can fully incorporate and marinate.
- If you are looking for a version that is vegan-friendly, simply switch out the dairy yogurt for coconut or soy.
Nutrition Information:
Calories: 42kcal (2%)Carbohydrates: 4g (1%)Protein: 6g (12%)Fat: 0.3gSaturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.04gMonounsaturated Fat: 0.03gTrans Fat: 0.01gCholesterol: 3mg (1%)Sodium: 166mg (7%)Potassium: 146mg (4%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 130IU (3%)Vitamin C: 2mg (2%)Calcium: 70mg (7%)Iron: 0.4mg (2%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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