Cucumber, Tomato, and Onion Yogurt Salad

Vegetarian
Gluten Free
Health score
10%
Cucumber, Tomato, and Onion Yogurt Salad
375 min.
3
264kcal

Suggestions

This refreshing salad is a perfect side dish for any meal. The combination of crisp cucumber, juicy tomatoes, and tangy yogurt creates a delightful blend of flavors and textures. The addition of mustard seeds, cumin, and urad dal adds a unique twist to this traditional dish, providing a subtle warmth and nutty aroma. This vegetarian and gluten-free salad can be made ahead of time, making it an excellent choice for busy days or when you're expecting guests. With its vibrant colors and fresh ingredients, this salad is not only delicious but also packed with essential nutrients, including vitamins, minerals, and antioxidants. The yogurt provides a good source of protein and calcium, while the vegetables offer a wealth of vitamins and fiber. This dish is not only tasty but also nutritious, making it a wholesome addition to your menu.

Ingredients

  • teaspoon mustard seeds shopping list black
  • teaspoon cumin seeds 
  •  cucumber english peeled seeded cut into 1/2-inch cubes
  • tablespoon cilantro leaves fresh finely chopped
  •  onion finely chopped
  •  plum tomatoes seeded cut into 1/2-inch cubes
  • cups yogurt plain
  • cups yogurt plain
  • teaspoon skinned urad dal split
  • teaspoon skinned urad dal split
  • teaspoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Stir together cucumber, tomatoes, onion, and yogurt.
  2. Heat oil in a small heavy skillet over moderate heat until hot but not smoking, then cook mustard seeds, cumin, and urad dal, stirring, until mustard seeds begin to pop.
  3. Pour oil mixture over vegetables and stir until combined. Stir in cilantro and salt to taste.
  4. *Dals are dried legumes.
  5. · You can make pachadi 6 hours ahead and chill, covered.

Nutrition Facts

Calories264kcal
Protein31.76%
Fat14.61%
Carbs53.63%

Properties

Glycemic Index
34
Glycemic Load
1.19
Inflammation Score
-6
Nutrition Score
20.651739130435%

Flavonoids

Naringenin
0.28mg
Luteolin
0.01mg
Isorhamnetin
1.84mg
Kaempferol
0.41mg
Myricetin
0.06mg
Quercetin
7.79mg

Nutrients percent of daily need

Calories:264.16kcal
13.21%
Fat:4.36g
6.7%
Saturated Fat:0.93g
5.82%
Carbohydrates:35.97g
11.99%
Net Carbohydrates:33.5g
12.18%
Sugar:29.48g
32.76%
Cholesterol:6.53mg
2.18%
Sodium:258.58mg
11.24%
Protein:21.31g
42.61%
Calcium:689.56mg
68.96%
Phosphorus:569.09mg
56.91%
Vitamin B2:0.82mg
48.24%
Vitamin B12:1.99µg
33.21%
Potassium:1151.49mg
32.9%
Vitamin K:26.49µg
25.22%
Vitamin B5:2.44mg
24.44%
Zinc:3.59mg
23.96%
Magnesium:89.45mg
22.36%
Selenium:14.36µg
20.51%
Vitamin C:14.41mg
17.47%
Folate:61.14µg
15.28%
Vitamin B1:0.23mg
15.22%
Vitamin B6:0.3mg
14.86%
Manganese:0.24mg
11.85%
Fiber:2.47g
9.89%
Vitamin A:490.85IU
9.82%
Iron:1.55mg
8.6%
Copper:0.14mg
7.06%
Vitamin B3:0.87mg
4.35%
Vitamin E:0.58mg
3.88%
Source:Epicurious