Corn and Zucchini Raita

Vegetarian
Gluten Free
Health score
5%
Corn and Zucchini Raita
45 min.
6
85kcal

Suggestions


Looking for a refreshing and vibrant dish to elevate your appetizer game? Look no further than this delightful Corn and Zucchini Raita! Perfectly suited for vegetarians and those seeking gluten-free options, this dish is not only healthy but also bursting with flavor. With just 45 minutes of preparation, you can serve up a colorful and nutritious treat that will impress your guests and tantalize their taste buds.

This raita combines the sweetness of fresh corn with the tender crunch of zucchini, all enveloped in creamy, tangy yogurt. The addition of cumin and mustard seeds, tempered in hot oil, infuses the dish with a warm, aromatic essence that perfectly complements the fresh ingredients. The vibrant red bell pepper and fragrant cilantro add a pop of color and freshness, making this dish as visually appealing as it is delicious.

Whether you're hosting a gathering, looking for a light snack, or simply want to enjoy a healthy starter, this Corn and Zucchini Raita is the perfect choice. With only 85 calories per serving, you can indulge guilt-free while savoring the delightful combination of flavors and textures. So, roll up your sleeves and get ready to impress with this easy-to-make, crowd-pleasing dish!

Ingredients

  • 0.3 teaspoon cumin seed 
  • tablespoon cilantro leaves fresh minced
  • cups corn kernels fresh frozen canned
  • 0.3 teaspoon mustard seed 
  • cup nonfat yogurt plain
  • 0.3 cup bell pepper red chopped
  • teaspoon salad oil 
  • servings salt 
  •  serrano chilies fresh
  •  zucchini ends trimmed cut into 1/2-inch cubes ()

Equipment

  • bowl
  • frying pan

Directions

  1. Steam fresh corn and zucchini on a perforated rack over boiling water just until zucchini is tender when pierced, about 3 minutes.
  2. Let stand until cool.
  3. Slit serrano chilies lengthwise into quarters, from tip to stem, leaving chili pieces attached at stem.
  4. Pour oil into a 6- to 8-inch frying pan over medium-high heat.
  5. Add cumin seed and mustard seed. When seeds pop, in about 30 seconds, add chilies and stir 1 minute.
  6. Remove from heat. Cool.
  7. In a bowl, mix corn, zucchini, yogurt, and sour cream. Season to taste with salt, then scrape yogurt raita into a salad bowl.
  8. Spoon oil with seeds and chilies onto raita.
  9. Garnish with bell pepper and cilantro.

Nutrition Facts

Calories85kcal
Protein20.7%
Fat16.24%
Carbs63.06%

Properties

Glycemic Index
14
Glycemic Load
0.29
Inflammation Score
-5
Nutrition Score
7.968695640564%

Flavonoids

Luteolin
0.12mg
Quercetin
0.8mg

Nutrients percent of daily need

Calories:84.65kcal
4.23%
Fat:1.69g
2.61%
Saturated Fat:0.32g
1.98%
Carbohydrates:14.79g
4.93%
Net Carbohydrates:12.94g
4.7%
Sugar:8.14g
9.05%
Cholesterol:0.82mg
0.27%
Sodium:238.34mg
10.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.86g
9.71%
Vitamin C:24.23mg
29.37%
Phosphorus:135.85mg
13.58%
Potassium:427.14mg
12.2%
Vitamin B2:0.19mg
11.24%
Folate:44.45µg
11.11%
Manganese:0.21mg
10.69%
Vitamin B6:0.2mg
10.11%
Magnesium:39.38mg
9.84%
Calcium:94.61mg
9.46%
Vitamin A:442.63IU
8.85%
Vitamin B1:0.13mg
8.66%
Vitamin B5:0.77mg
7.67%
Fiber:1.85g
7.4%
Vitamin B3:1.3mg
6.51%
Zinc:0.86mg
5.74%
Vitamin B12:0.25µg
4.15%
Vitamin K:4.27µg
4.07%
Copper:0.07mg
3.62%
Iron:0.64mg
3.57%
Selenium:2.17µg
3.1%
Vitamin E:0.35mg
2.34%
Source:My Recipes