Cucumber, Tomato, and Onion Yogurt Salad

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

Suggestions

Ingredients

  • teaspoon mustard seeds 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 whole-milk yogurt plain
  • teaspoon picked-over 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