South Asian: Raita
IvoryParchment
Posts: 651 Member
Raita is a cool yogurt dish seasoned with vegetables and herbs. It accompanies hot, spicy South Asian dishes to cool the mouth. It contributes extra protein to vegetarian meals. It also is a great dip for raw vegetables.
Raita
32 oz. plain nonfat yogurt
1 small cucumber (6 oz.)
2 medium carrots
1 bunch scallions (6 medium), bulb parts
1 – 2 serrano chilis, seeded and chopped fine
2 tsp. salt
2 tsp. ground cumin
1/4 cup chopped cilantro or parsley
Shred carrots in food processor with fine shredding blade.
Remove seeds from cucumber if formed, then shred. (Drain cucumber if watery.)
Chop scallions. Remove seeds and membranes from serranos and chop finely.
Blend yogurt until smooth.
Heat cumin in a dry frypan a few minutes until it smells good; that removes bitterness
Mix all ingredients.
Nutritional information per 1/4 cup serving:
35 calories, 0.1 g fat, 1.3 mg cholesterol, 345 mg sodium, 191 mg potassium, 5.6 g carbs (4.6 sugar/0.6 fiber), 3.3 g protein
25% of vitamin A
9% of vitamin C
12% of calcium
2% of iron
Raita
32 oz. plain nonfat yogurt
1 small cucumber (6 oz.)
2 medium carrots
1 bunch scallions (6 medium), bulb parts
1 – 2 serrano chilis, seeded and chopped fine
2 tsp. salt
2 tsp. ground cumin
1/4 cup chopped cilantro or parsley
Shred carrots in food processor with fine shredding blade.
Remove seeds from cucumber if formed, then shred. (Drain cucumber if watery.)
Chop scallions. Remove seeds and membranes from serranos and chop finely.
Blend yogurt until smooth.
Heat cumin in a dry frypan a few minutes until it smells good; that removes bitterness
Mix all ingredients.
Nutritional information per 1/4 cup serving:
35 calories, 0.1 g fat, 1.3 mg cholesterol, 345 mg sodium, 191 mg potassium, 5.6 g carbs (4.6 sugar/0.6 fiber), 3.3 g protein
25% of vitamin A
9% of vitamin C
12% of calcium
2% of iron
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i just made this for tomorrow.0
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