Watercress & Spring Onion Raita

May/June 2014

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Serve this healthy spring onion and yogurt dip recipe with sliced cucumbers for dipping or as a sauce with lamb, chicken or falafel.

Watercress & Spring Onion Raita

Makes: 6 servings

Serving Size: 1/4 cup

Active Time:

Total Time:


  • 1 cup nonfat or low-fat plain yogurt
  • 1/2 cup grated peeled cucumber
  • 1/2 cup finely chopped watercress
  • 2 tablespoons minced spring onion bulb or scallion whites
  • 1 tablespoon extra-virgin olive oil, plus more for garnish
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon salt


  1. Stir together yogurt, cucumber, watercress, onion (or scallion), 1 tablespoon oil, cumin, coriander and salt in a medium bowl. Serve drizzled with a little more oil, if desired.

Tips & Notes

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


Per serving: 48 calories; 2 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 3 g total sugars; 3 g protein; 0 g fiber; 227 mg sodium; 135 mg potassium.

Carbohydrate Servings: 0

Exchanges: 1/2 fat

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