Beverages
Vegetables
Cucumber Raitha
Cucumber in yoghurt with fresh herbs
Cucumbers are rich in phytonutrients such as cucurbitacins, lignans and flavonoids which have antioxidant and anti-inflammatory properties.
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In a bowl, whip together yoghurt, salt, sugar and chilli. Add cucumber, ginger and coriander or mint leaves
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Heat oil in a saucepan over medium heat, stir in cumin seeds. Let it sizzle for a few seconds. Remove from heat, let it cool for a couple of minutes and then stir into raitha.
Serve with Indian flatbreads or wholemeal Lebanese bread or as an accompaniment to spicy rice dishes.
Tips and Variations:
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For a creamier raitha, strain the yoghurt by hanging it in a muslin or linen cloth for 1-2 hours.
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Use ¼ teaspoon red chilli powder instead of green chilli.
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Substitute tomato for cucumber.
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Add ¼ cup of finely chopped bulb of spring onion or red capsicum.
Per serve: energy 625 kJ (149 Cal); protein 14 g; fat 5 g; saturated fat 0.8 g; carbohydrate 10 g; fibre 4 g; calcium 185 mg; iron 1.2 mg; sodium 651 mg
Serves 2
1 cup fat free yoghurt
½ teaspoon salt
½ teaspoon sugar
1 small green chilli, deseeded and chopped
2 small cucumbers, finely chopped
1 cm piece ginger, peeled and grated
1 tablespoon finely chopped coriander or mint leaves
2 teaspoons peanut or extra virgin olive oil
½ teaspoon cumin seeds, lightly crushed
