Watercress & Spring Onion Raita

Watercress & Spring Onion Raita

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From: EatingWell Magazine, May/June 2014

Serve this healthy spring onion and yogurt dip recipe with sliced cucumbers for dipping or as a sauce with lamb, chicken or falafel.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 cup nonfat or low-fat plain yogurt
  • ½ cup grated peeled cucumber
  • ½ cup finely chopped watercress
  • 2 tablespoons minced spring onion bulb or scallion whites
  • 1 tablespoon extra-virgin olive oil, plus more for garnish
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon salt

Preparation

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  1. Stir together yogurt, cucumber, watercress, onion (or scallion), 1 tablespoon oil, cumin, coriander and salt in a medium bowl. Serve drizzled with a little more oil, if desired.
  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition information

  • Serving size: ¼ cup
  • Per serving: 48 calories; 2 g fat(0 g sat); 0 g fiber; 4 g carbohydrates; 3 g protein; 8 mcg folate; 1 mg cholesterol; 3 g sugars; 0 g added sugars; 94 IU vitamin A; 2 mg vitamin C; 89 mg calcium; 0 mg iron; 227 mg sodium; 135 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: ½ fat

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