Recipes · Indian · Side Dishes
Raita
One serving has 103 kcal and 6 g protein, and at least a fifth of a woman's daily need of phosphorus (23%), cobalamin (23%), riboflavin (22%), vitamin K (22%) and calcium (20%). Ready in 11 minutes.
- Preparation: 10 min
- Cooking: 1 min
- Makes: 1 serving (215 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy
Ingredients
- 150 g Yogurt, plain
- 60 g Cucumber, raw
- 0.5 g Cumin
- 1 g Salt
- 3 g Cilantro, fresh
Method
- Grate or finely dice the cucumber and squeeze out some of its liquid.
- Whisk the yogurt in a bowl until smooth, then fold in the cucumber.
- Dry-toast the cumin in a small pan for 30 seconds until fragrant, crush lightly, and stir it in with the salt.
- Scatter over the chopped cilantro and chill for 10 minutes before serving alongside rice or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 103 kcal | 5% |
| Carbohydrates | 9.5 g | |
| Water | 192 mL | |
| Fiber | 0.44 g | 1% |
| Protein | 5.8 g | 12% |
| Tryptophan | 0.03 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.54 g | |
| Lysine | 0.48 g | |
| Methionine | 0.16 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.44 g | |
| Histidine | 0.13 g | |
| Fat | 5.1 g | |
| Monounsaturated | 1.4 g | |
| Polyunsaturated | 0.17 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.13 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 19.5 mg | |
| Calcium | 198 mg | 20% |
| Copper | 0.05 mg | 6% |
| Iron | 0.63 mg | 4% |
| Magnesium | 28.4 mg | 9% |
| Manganese | 0.08 mg | 4% |
| Phosphorus | 161 mg | 23% |
| Potassium | 345 mg | 7% |
| Selenium | 3.5 µg | 6% |
| Sodium | 460 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 0.23 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 16.6 µg | 4% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 26.9 mg | 6% |
| Vitamin A | 53.9 µg | 8% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 19.5 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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