A common condiment in India, this yogurt-based sauce is used to help cool down spicy foods. Raita is versatile--you can mix it up with whatever cooked or raw veggies you have on hand in place of the cucumber. Source: EatingWell Magazine, July/August 2019

Carolyn Malcoun


Ingredient Checklist


Instructions Checklist
  • Toss cucumber with 1/4 teaspoon salt in a fine-mesh sieve. Let drain for 15 minutes. Shake to release any additional liquid, then transfer to a clean kitchen towel; squeeze out as much liquid as possible.

  • Transfer the cucumber to a medium bowl and stir in yogurt, mint, lemon juice, pepper and the remaining 1/4 teaspoon salt.

Nutrition Facts

18 calories; 0.7 g total fat; 0.4 g saturated fat; 3 mg cholesterol; 108 mg sodium. 93 mg potassium; 2 g carbohydrates; 0.4 g fiber; 1 g sugar; 1 g protein; 125 IU vitamin a iu; 2 mg vitamin c; 9 mcg folate; 34 mg calcium; 8 mg magnesium;