Cucumber-Mint Raita

November 30, 2008

1 Min Read
New Hope logo in a gray background | New Hope

Makes about 2 cups / This yogurt sauce balances and ties together an Indian meal's flavorful elements. It also makes a cooling dressing for green salads or a dip for fresh vegetables.

2 cups plain low-fat yogurt
½ teaspoon unrefined cane sugar
½ teaspoon salt
Dash of cayenne pepper or crushed red pepper flakes
½ cucumber, diced
2 tablespoons chopped scallions
8 mint leaves, minced

  1. Combine yogurt, sugar, salt, and cayenne or red pepper flakes; mix well. Add remaining ingredients and mix. Let stand at least 10 minutes before serving.

PER SERVING (½ cup): 83 cal, 11% fat cal, 1g fat, 1g sat fat, 8mg chol, 6g protein, 13g carb, 0g fiber, 367mg

3 tips for authentic Indian cuisine

  1. Buy whole spices and grind small amounts with a spice grinder as needed. Whole spices retain their fragrant oils longer. Once ground, they immediately start to lose intensity.

  2. Dry-toast whole or ground spices for 30 seconds before using. This step can significantly increase a dish's flavors.

  3. Add a touch of sugar to balance the spices. Without it, too much of the strong, pungent flavors may take over.

Subscribe and receive the latest updates on trends, data, events and more.
Join 57,000+ members of the natural products community.

You May Also Like