Cucumber Raita

Cucumber Raita

An easy, cooling accompaniment to spicy dishes. Try it with Tandoori Chicken.

From EatingWell: January/February 1999, The EatingWell Diabetes Cookbook (2005)
Yield: 1 cup
Active Time: 10
Total Time: 10


  1. 1/2 teaspoon canola oil
  2. 1 clove garlic, minced
  3. 1 medium cucumber, peeled, seeded and finely diced
  4. 2/3 cup nonfat plain yogurt
  5. 1 tablespoon chopped fresh cilantro
  6. 1/2 teaspoon honey
  7. 1/2 teaspoon rice-wine vinegar
  8. Pinch of ground cumin
  9. Dash of Tabasco, or other hot sauce
  10. Freshly ground pepper, to taste


Heat oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Transfer to a bowl. Add cucumber, yogurt, cilantro, honey, vinegar, cumin and hot sauce. Stir to combine. Season with pepper.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.


Nutrition Per Serving: 41 calories; 1 g fat (0 g sat, 1 g mono); 2 mg cholesterol; 5 g carbohydrates; 3 g protein; 0 g fiber; 30 mg sodium; 36 mg potassium.

Nutrition Bonus:

Carbohydrate Serving

Exchanges: 1 vegetable