Heart-Healthy Traditional Cucumber Raita
Refresh your palate and boost your heart health with this vibrant and creamy Heart-Healthy Traditional Cucumber Raita. Made with cooling low-fat plain yogurt and hydrating cucumber, this no-cook side dish is both nutritious and easy to prepare in just 10 minutes. Toasted cumin seeds add a warm, aromatic depth, while fresh cilantro, mint, and a hint of optional green chili bring a burst of zesty freshness. Perfect as a light accompaniment to spicy curries, flavorful biryanis, or grilled dishes, this raita not only balances bold flavors but also delivers a dose of fiber and antioxidants. Enjoy this guilt-free classic chilled for maximum flavor and texture!
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Ingredients
- 2 cups Low-fat plain yogurt
- 1 large Cucumber
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper powder
- 2 tablespoons Fresh cilantro
- 1 tablespoon Mint leaves
- 1 small Green chili (optional)
Directions
Step 1
Wash the cucumber thoroughly. Peel it if preferred, but keeping the skin adds extra fiber.
Step 2
Grate the cucumber using a box grater or food processor. Place the grated cucumber in a fine mesh sieve and gently press out excess water. Set it aside.
Step 3
In a dry skillet over medium heat, toast the cumin seeds until they are fragrant (about 1-2 minutes), stirring occasionally. Let them cool and then grind them into a coarse powder using a mortar and pestle or a spice grinder.
Step 4
In a mixing bowl, whisk the low-fat plain yogurt until smooth and creamy.
Step 5
Add the grated cucumber, toasted cumin powder, salt, and black pepper powder to the bowl of yogurt. Mix well.
Step 6
Finely chop the fresh cilantro, mint leaves, and green chili (if using). Add them to the raita and stir gently to combine.
Step 7
Taste and adjust the seasoning as needed. If the raita seems too thick, you can thin it slightly with 1-2 tablespoons of cold water or more yogurt.
Step 8
Chill the raita in the refrigerator for at least 10 minutes before serving.
Step 9
Serve cold as a side dish with curries, biryanis, or any spicy meal.
Nutrition Facts
| Serving size | (907.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 382.4 |
| Total Fat 8.7g | 0% |
| Saturated Fat 4.9g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 27.5mg | 0% |
| Sodium 1570.0mg | 0% |
| Total Carbohydrate 51.5g | 0% |
| Dietary Fiber 3.3g | 0% |
| Total Sugars 41.1g | |
| Protein 28.9g | 0% |
| Vitamin D 249.0IU | 0% |
| Calcium 997.5mg | 0% |
| Iron 3.9mg | 0% |
| Potassium 2001.2mg | 0% |
Source of Calories