Tomato & cucumber raita

Vegetarian
Gluten Free
Health score
7%
Tomato & cucumber raita
10 min.
5
31kcal

Suggestions


Looking for a refreshing and healthy addition to your meals? Look no further than this delightful Tomato & Cucumber Raita! Perfect as an antipasti, starter, or snack, this vibrant dish brings together the creaminess of low-fat yogurt with the crispness of fresh vegetables, all in just 10 minutes. Whether you’re hosting a gathering or simply enjoying a quiet evening at home, this raita is an inviting way to tantalize your taste buds.

What makes this dish even more appealing is its vegetarian and gluten-free profile, making it suitable for a wide range of dietary preferences. Each serving is a mere 31 calories, allowing you to indulge without the guilt. The combination of diced tomatoes and cucumbers, enhanced by the earthy warmth of toasted cumin, creates a flavorful balance that is both refreshing and satisfying. The chopped coriander adds a burst of freshness, elevating this dish to the next level.

This Tomato & Cucumber Raita is not just a side; it can be the star of your table. Serve it alongside spicy curries, grilled meats, or enjoy it as a dip with crispy pita chips. Its versatility and vibrant flavors make it an essential recipe for anyone looking to jazz up their culinary repertoire. Dive into this easy-to-make dish and discover how a few simple ingredients can create such a delightful experience!

Ingredients

  • 0.3 tsp cumin seeds 
  • 200 yogurt low-fat
  • medium tomatoes diced deseeded
  • 50 cucumber diced
  • small handful cilantro leaves chopped

Equipment

  • bowl
  • frying pan
  • mortar and pestle

Directions

  1. Toast the cumin seeds in a dry frying pan. Grind to a powder using a pestle and mortar. Tip the yogurt into a bowl with the tomato, cucumber and coriander. Season with pepper and gently mix.

Nutrition Facts

Calories31kcal
Protein29.84%
Fat19.85%
Carbs50.31%

Properties

Glycemic Index
18
Glycemic Load
0.28
Inflammation Score
-3
Nutrition Score
3.0630435010661%

Flavonoids

Naringenin
0.17mg
Kaempferol
0.02mg
Myricetin
0.03mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:31.41kcal
1.57%
Fat:0.71g
1.1%
Saturated Fat:0.41g
2.56%
Carbohydrates:4.06g
1.35%
Net Carbohydrates:3.67g
1.33%
Sugar:3.61g
4.01%
Cholesterol:2.4mg
0.8%
Sodium:29.97mg
1.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.41g
4.82%
Calcium:78.57mg
7.86%
Phosphorus:66.51mg
6.65%
Vitamin A:287.84IU
5.76%
Vitamin B2:0.09mg
5.55%
Vitamin C:4.23mg
5.13%
Vitamin K:5.23µg
4.98%
Potassium:171.55mg
4.9%
Vitamin B12:0.22µg
3.73%
Vitamin B5:0.29mg
2.87%
Zinc:0.42mg
2.83%
Magnesium:11.3mg
2.82%
Folate:10µg
2.5%
Vitamin B6:0.05mg
2.3%
Manganese:0.04mg
2.19%
Vitamin B1:0.03mg
2.07%
Selenium:1.34µg
1.92%
Fiber:0.4g
1.59%
Copper:0.03mg
1.48%
Vitamin E:0.17mg
1.14%
Iron:0.2mg
1.13%
Vitamin B3:0.21mg
1.05%