Herby Raita

Herby Raita

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From: EatingWell Magazine, July/August 2019

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.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • 1 large European cucumber, shredded
  • ½ teaspoon salt, divided
  • 1 cup whole-milk plain yogurt
  • ¼ cup finely chopped fresh mint
  • 1 teaspoon lemon juice
  • ¼ teaspoon ground pepper

Preparation

  • Prep

  • Ready In

  1. Toss cucumber with ¼ 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.
  2. Transfer the cucumber to a medium bowl and stir in yogurt, mint, lemon juice, pepper and the remaining ¼ teaspoon salt.

Nutrition information

  • Serving size: 2 Tbsp.
  • Per serving: 18 calories; 1 g fat(0 g sat); 0 g fiber; 2 g carbohydrates; 1 g protein; 9 mcg folate; 3 mg cholesterol; 1 g sugars; 0 g added sugars; 125 IU vitamin A; 2 mg vitamin C; 34 mg calcium; 0 mg iron; 108 mg sodium; 93 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: ½ vegetable

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