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.

Carolyn Malcoun
Source: EatingWell Magazine, July/August 2019


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; protein 1g 2% DV; carbohydrates 2g 1% DV; exchange other carbs; dietary fiber 0.4g 2% DV; sugars 1.5g; fat 0.7g 1% DV; saturated fat 0.4g 2% DV; cholesterol 2.7mg 1% DV; vitamin a iu 124.7IU 3% DV; vitamin c 1.7mg 3% DV; folate 8.8mcg 2% DV; calcium 34.1mg 3% DV; iron 0.3mg 2% DV; magnesium 8.3mg 3% DV; potassium 92.8mg 3% DV; sodium 107.6mg 4% DV.