Cucumber-Walnut Raita

Vegetarian
Gluten Free
Health score
2%
Cucumber-Walnut Raita
45 min.
6
77kcal

Suggestions

This refreshing raita is the perfect side dish to any spicy meal. The cool, creamy yogurt and cucumber are balanced by the crunchy walnuts and toasted cumin, while a squeeze of lemon juice ties all the flavors together. It's a simple dish that's easy to make and can be prepared in advance, making it a great choice for busy weeknights or meal prep. This raita is not only delicious but also nutritious, offering a good source of protein, healthy fats, and essential vitamins and minerals. It's also a versatile dish that can be adapted to your taste preferences and dietary needs. For a vegan option, simply substitute the yogurt with a plant-based alternative. So, if you're looking for a quick, healthy, and tasty side dish, give this Cucumber-Walnut Raita a try! It's sure to become a staple in your meal rotation.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup cucumber seeded sliced quartered (from 1 Kirby)
  • teaspoon cumin seeds 
  •  garlic clove minced
  • 0.5 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • tablespoon olive oil extra virgin extra-virgin
  • cup greek yogurt plain 2% reduced-fat ()
  • 0.3 cup walnut pieces divided finely chopped

Equipment

  • frying pan

Directions

  1. In a small skillet, heat oil over medium heat; add cumin and garlic. Cook, stirring, for 1 minute until toasted and fragrant; set cumin oil aside to cool completely.
  2. Stir together cucumber, 1/4 cup walnuts, lemon juice, yogurt, salt, and pepper. Stir in cumin oil and top with additional 2 tablespoons walnuts.

Nutrition Facts

Calories77kcal
Protein21.83%
Fat64.82%
Carbs13.35%

Properties

Glycemic Index
17
Glycemic Load
0.16
Inflammation Score
-1
Nutrition Score
3.1508695690528%

Flavonoids

Cyanidin
0.13mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:76.93kcal
3.85%
Fat:5.74g
8.83%
Saturated Fat:0.67g
4.16%
Carbohydrates:2.66g
0.89%
Net Carbohydrates:2.18g
0.79%
Sugar:1.45g
1.61%
Cholesterol:1.67mg
0.56%
Sodium:206.84mg
8.99%
Alcohol:0g
100%
Protein:4.35g
8.7%
Manganese:0.21mg
10.42%
Phosphorus:67.29mg
6.73%
Vitamin B2:0.11mg
6.23%
Selenium:3.65µg
5.21%
Copper:0.1mg
4.85%
Calcium:48mg
4.8%
Vitamin B12:0.23µg
3.89%
Magnesium:14.34mg
3.59%
Vitamin B6:0.06mg
3.11%
Potassium:95.28mg
2.72%
Vitamin E:0.39mg
2.62%
Zinc:0.37mg
2.47%
Iron:0.44mg
2.47%
Vitamin K:2.5µg
2.38%
Folate:9.23µg
2.31%
Vitamin B1:0.03mg
2.08%
Fiber:0.48g
1.91%
Vitamin C:1.57mg
1.9%
Vitamin B5:0.17mg
1.72%
Source:My Recipes