Carrot In Curd Accompaniment (Raita)

1. Mix the sugar, salt, cumin and chilli or cayenne into the yoghurt and adjust seasoning to taste.

2. Grate carrots and chill.

3. Just before serving mix the yoghurt and the grated carrots together.

4. Heat the oil in a small vessel.

5. When it is hot add the mustard seeds.

6. As soon as they sizzle add the oil and the mustard to the curd and carrots.

7. Serve garnished with coriander and mint.

8. Note you can sprinkle the cayenne pepper on top instead of using it in the curd and omit the garnish with the green leaves.

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Nutrient	Quantity
Total fats	3.0335 g
Protein	2.149 g
Carbohydrates	23.5935 g
Energy	122.733 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0756 g
Water	171.4564 g
Aspartic acid	0.3896 g
Calcium, Ca	68.6633 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0025 g
Lutein + zeaxanthin	573.7065 g
Fiber, total dietary	5.6764 g
Fatty acids, total saturated 22:0	0.0017 g
Carotene, beta	16088.3773 g
Niacin	1.9963 mg
Vitamin A, RAE	1637.2445 g
Arginine	0.1942 g
Riboflavin	0.1214 mg
Tocopherol, beta	0.0192 mg
Fatty acids, total saturated 20:1	0.0399 g
Glutamic acid	0.7566 g
Stigmasterol	0.06 mg
Sodium, Na	133.8457 mg
Fatty acids, total saturated 16:1 undifferentiated	0.053 g
Total lipid (fat)	3.0335 g
Manganese, Mn	0.3187 mg
Fructose	1.0562 g
Proline	0.1324 g
Fatty acids, total saturated 16:0	0.646 g
Fatty acids, total saturated 8:0	0.0237 g
Sucrose	11.4924 g
Choline, total	19.0865 mg
Sugars, total	13.7953 g
Serine	0.1116 g
Fatty acids, total saturated 10:0	0.0533 g
Fatty acids, total saturated 18:0	0.2678 g
Vitamin B-6	0.283 mg
Selenium, Se	2.3306 g
Ash	1.9701 g
Fatty acids, total saturated 18:1 undifferentiated	0.6583 g
Pantothenic acid	0.5439 mg
Phenylalanine	0.1291 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.0994 mg
Betaine	0.787 mg
Thiamin	0.1375 mg
Retinol	17.5787 g
Methionine	0.0433 g
Iron, Fe	0.7556 mg
Carbohydrate, by difference	23.5935 g
Phosphorus, P	77.8685 mg
Folate, total	39.817 g
Tocopherol, gamma	0.1982 mg
Fatty acids, total saturated 4:0	0.0688 g
Fatty acids, total saturated 22:1 undifferentiated	0.0936 g
Lycopene	1.92 g
Alanine	0.2289 g
Cholesterol	5.4613 mg
Valine	0.148 g
Fatty acids, total saturated 18:2 undifferentiated	0.3634 g
Glycine	0.1062 g
Carotene, alpha	6676.56 g
Glucose (dextrose)	1.1616 g
Fatty acids, total saturated 14:0	0.2138 g
Zinc, Zn	0.5444 mg
Isoleucine	0.16 g
Tocopherol, delta	0.0081 mg
Fatty acids, total saturated 12:0	0.0597 g
Fatty acids, total polyunsaturated	0.4428 g
Tocotrienol, gamma	0.0007 mg
Leucine	0.2172 g
Tocotrienol, alpha	0.0192 mg
Vitamin A, IU	32463.507 IU
Folate, DFE	39.817 g
Tryptophan	0.0257 g
Vitamin C, total ascorbic acid	12.2828 mg
Phytosterols	1.6535 mg
Galactose	0.002 g
Fatty acids, total saturated 20:0	0.0028 g
Fatty acids, total saturated 6:0	0.0407 g
Starch	2.7456 g
Tyrosine	0.091 g
Vitamin B-12	0.0002 g
Vitamin K (phylloquinone)	32.1429 g
Fatty acids, total saturated	1.4269 g
Histidine	0.0858 g
Fatty acids, total monounsaturated	0.8829 g
Threonine	0.3754 g
Folate, food	39.817 g
Fatty acids, total polyunsaturated 24:0	0.001 g
Cryptoxanthin, beta	32.174 g
Vitamin E (alpha-tocopherol)	1.5618 mg
Magnesium, Mg	28.036 mg
Lysine	0.2128 g
Potassium, K	642.7037 mg
Fatty acids, total polyunsaturated 24:1 c	0.0064 g
Cystine	0.1663 g
Fluoride, F	6.144 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	1 teaspoon	18.354	4.5908	0
Salt	0	0	0	0
Oil	0.5 teaspoon	18.688	0	2.1222
Carrot	1.5 cups	78.72	18.3936	0.4608
Cumin powder	0.5 teaspoon	0	0	0
Yoghurt	2 cups	0	0	0
mustard seed	0.5 teaspoon	5.08	0.2809	0.3624
cayenne pepper	0.25 teaspoon	1.431	0.2548	0.0777
mint leaf	0	0	0	0
coriander leaf	2 tablespoons	0.46	0.0734	0.0104