Cucumber, Tomato, and Onion Yogurt Salad

Vegetarian
Gluten Free
Health score
10%
Cucumber, Tomato, and Onion Yogurt Salad
375 min.
3
168kcal

Suggestions


Looking for a refreshing and nutritious side dish that perfectly complements any meal? Look no further than this delightful Cucumber, Tomato, and Onion Yogurt Salad! Bursting with vibrant flavors and textures, this vegetarian and gluten-free recipe is not only easy to prepare but also a feast for the senses.

The combination of crisp English cucumber, juicy plum tomatoes, and zesty onions creates a colorful medley that is both satisfying and light. The creamy whole-milk yogurt adds a rich, tangy element, making each bite a delightful experience. Enhanced with the aromatic spices of black mustard seeds and cumin, this salad offers a unique twist that will leave your taste buds dancing.

Perfect as a side dish, antipasti, or even a healthy snack, this salad is versatile enough to suit any occasion. Whether you're hosting a summer barbecue, enjoying a cozy family dinner, or simply looking for a quick and nutritious bite, this dish is sure to impress. Plus, it can be prepared ahead of time, allowing the flavors to meld beautifully in the refrigerator.

With only 168 calories per serving, you can indulge guilt-free while enjoying the wholesome goodness of fresh ingredients. So, gather your ingredients and get ready to whip up this delicious Cucumber, Tomato, and Onion Yogurt Salad that will surely become a favorite in your culinary repertoire!

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
  • 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

Calories168kcal
Protein26.7%
Fat21.05%
Carbs52.25%

Properties

Glycemic Index
34
Glycemic Load
1.19
Inflammation Score
-6
Nutrition Score
13.315652111302%

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:167.7kcal
8.38%
Fat:4.05g
6.23%
Saturated Fat:0.74g
4.63%
Carbohydrates:22.61g
7.54%
Net Carbohydrates:20.47g
7.44%
Sugar:16.94g
18.82%
Cholesterol:3.27mg
1.09%
Sodium:132.71mg
5.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.55g
23.11%
Calcium:363.54mg
36.35%
Phosphorus:312.66mg
31.27%
Vitamin B2:0.44mg
25.76%
Vitamin K:26.16µg
24.91%
Potassium:734.99mg
21%
Vitamin B12:1µg
16.61%
Vitamin C:12.87mg
15.6%
Magnesium:58.42mg
14.61%
Vitamin B5:1.4mg
13.97%
Zinc:2.01mg
13.4%
Selenium:8.48µg
12.11%
Manganese:0.23mg
11.44%
Vitamin B6:0.21mg
10.54%
Folate:41.54µg
10.38%
Vitamin B1:0.15mg
9.99%
Vitamin A:479.33IU
9.59%
Fiber:2.14g
8.57%
Iron:1.28mg
7.1%
Copper:0.12mg
5.84%
Vitamin E:0.58mg
3.88%
Vitamin B3:0.67mg
3.34%
Source:Epicurious