Cucumber Raita

January/February 1999, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.5 (2 votes)

An easy, cooling accompaniment to spicy dishes. Try it with Tandoori Chicken.

Cucumber Raita

Makes: 1 cup

Active Time:

Total Time:


  • 1/2 teaspoon canola oil
  • 1 clove garlic, minced
  • 1 medium cucumber, peeled, seeded and finely diced
  • 2/3 cup nonfat plain yogurt
  • 1 tablespoon chopped fresh cilantro
  • 1/2 teaspoon honey
  • 1/2 teaspoon rice-wine vinegar
  • Pinch of ground cumin
  • Dash of Tabasco, or other hot sauce
  • Freshly ground pepper, to taste


  1. Heat oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Transfer to a bowl. Add cucumber, yogurt, cilantro, honey, vinegar, cumin and hot sauce. Stir to combine. Season with pepper.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.


Per tablespoon: 41 calories; 1 g fat (0 g sat, 1 g mono); 2 mg cholesterol; 5 g carbohydrates; 3 g protein; 0 g fiber; 30 mg sodium; 36 mg potassium.

Exchanges: 1 vegetable

More From EatingWell

Recipe Categories

Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner