Tomato-Cucumber Raita

June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4.4 (12 votes)

Raitas provide a cool note to a spicy dish.

"I ended up adding dill and SUGAR to this recipe. It definitely needed sweetened. May have been better with vanilla yogurt instead of plain? Will probably skip the mint next time, too. It was a bit overpowering. "
Tomato-Cucumber Raita

Makes: 1 3/4 cup, for 4 servings

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  • 1 cup low-fat plain yogurt
  • 1/2 cup finely chopped seeded peeled cucumber
  • 1/2 cup chopped seeded tomato
  • 1/4 cup minced red onion
  • 2 tablespoons chopped fresh mint
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt


  1. Combine yogurt, cucumber, tomato, onion, mint, cumin and salt in a small bowl; mix well. Cover and refrigerate until ready to serve.


Per serving: 53 calories; 1 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 6 g carbohydrates; 4 g protein; 1 g fiber; 193 mg sodium; 243 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1/2 low-fat milk, 1 vegetable

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