dish
Raita

6
Serves
65
Calories
10
Nutrients
9
Vitamins

Ingredients

1 1/2 pints non-fat, plain yogurt , drained for 2 hours
1 1/2 cups finely diced cucumber
1 1/2 cups peeled, seeded and diced tomatoes
2 to 3 tablespoons grated onion
3 to 4 tablespoons chopped mint or cilantro
2 tablespoons toasted cumin seeds (optional)

Cooking Instructions

1. Mix all of the ingredients in a large bowl. Chill in the refrigerator and serve cold with grilled meats or vegetables.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 6
Calories
65
Protein
6 g
Total Carbohydrate
13 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
9 g
Total Fat
0 g
Saturated Fat
0 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
3 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
30 %
Percent Calories from Carbohydrate
68 %
Percent Calories from Fat
2 %
Vitamin A
336 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
0 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
10 mg
Vitamin D
0 IU
Folate
11 mcg
Vitamin E
0 IU
Vitamin K
3 mcg
Pantothenic Acid
0 mg
Calcium
157 mg
Iron
0 mg
Phosphorus
18 mg
Potassium
146 mg
Sodium
170 mg
Zinc
0 mg