Cucumber-Walnut Raita

Yield

Makes 6 servings (serving size: about 1/4 cup)

Greek yogurt is the base for Cucumber-Walnut Raita, a popular Indian condiment used to temper the heat in spicy dishes. You can also serve Raita as a dip with your favorite crudite. Prep: 10 minutes; Cook: 1 minute; Total time: 11 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 teaspoon cumin seeds
• 1 minced garlic clove
• 1/2 cup quartered, seeded, and sliced cucumber (from 1 Kirby)
• 1/4 cup plus 2 tablespoons finely chopped walnuts, divided
• 1 tablespoon fresh lemon juice
• 1 cup plain reduced-fat (2%) Greek yogurt
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Nutritional Information

• Calories 97
 
• Fat 7.9g
 
• Satfat 1.3g
 
• Monofat 2.4g
 
• Polyfat 3.7g
• Protein 4g
 
• Carbohydrate 3g
 
• Fiber 1g
 
• Cholesterol 3mg
 
• Iron 1mg
 
• Sodium 207mg
 
• Calcium 38mg

How to Make It

Step 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.

Step 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.