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.

3.-RUSTIC.png
  1. In a bowl, whip together yoghurt, salt, sugar and chilli. Add cucumber, ginger and coriander or mint leaves

  2. 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: 

  • For a creamier raitha, strain the yoghurt by hanging it in a muslin or linen cloth for 1-2 hours.

  • Use ¼ teaspoon red chilli powder instead of green chilli.

  • Substitute tomato for cucumber.

  • 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