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« Grilled Pork Loin with Herb-Mustard Rub | Main | Rutabaga Pie »

Raita – Indian-style Yogurt Salad with Tomatoes, Peanuts and Mint

Raita
Raita – Indian-style yogurt salad – is a perennial favorite in our house. When we have an Indian feast the calm, cool taste of raita is a nice counterpoint to the spiciness of the other dishes. But in mid-summer, when the tomatoes are ripe and flavorful, the cucumbers are bursting on the vine and the mint patch is threatening to take over the yard, raita is on our table, Indian feast or not. 

We especially love it now that good-quality Greek yogurt is readily available in most areas. Made with regular plain yogurt raita can be watery and unsatisfying. But when made with strained Greek yogurt – even the non-fat versions – the result is creamy and satisfying. 

And of course, we love it because it's low in calories, low in carbs and low in those evil WW Points!

Raita 

8 servings, about 1/2 cup each

Print recipe only.

Ingredients

  • 1 cup fresh tomatoes, chopped
  • 1 small onion, chopped
  • 3" piece of cucumber, unpeeled. 
  • 1/2 cup unsalted dry-roasted peanuts, chopped
  • 3/4 cup plain non-fat Greek yogurt
  • Pinch sugar, to taste
  • Pinch black pepper, to taste
  • 1/4 teaspoon salt, or to taste
  • 1 fresh green chilie, minced
  • 1 tablespoon fresh mint, minced
  • Mint leaves for garnish, if desired

Method

1. Slice the cucumber and then cut the slices crosswise into four pieces. Cut the cucumber pieces in half. 

2. Combine all ingredients (except the mint for garnish) in a bowl. 

3. Allow the salad to rest 15 - 20 minutes before serving. 

Nutritional Estimate: 8 Servings, about 1/2 cup each. Per serving: 72 Calories; 6 g Total Carbs; 1 g Dietary Fiber; 2 g Sugars; 5 g Fat; 1 mg Cholesterol; 61 mg Sodium; 3 g Protein. Weight Watchers: 2 points.

Print recipe only.

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Comments

Hey Stephen. That looks great. I love Greek yogurt but I've never heard of this dish before. Do you have any suggestions of what I could serve with it? Thanks! - Gary

Looks delish. I've been making my own yogurt, and I think I need to try straining it to make greek yogurt.

Great to meet you this weekend at the IFBC!

Hi Kristina...I had a great time at IFBC and part of it was definitely meeting you! Thanks for coming on the site and taking the time to leave your comment...
Hope to see you again soon..

I'm an Indian & I really liked your recipe. I follow another recipe in which coriander seeds & cumin seeds are dry roasted & roughly powdered. This is then added to yoghurt with salt, sugar and onions. Very yummy! Will try your recipe soon!

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