Cucumber And Tomato Yogurt (Kheera Ka Ray)

1. Peel, seed, and chop cucumber. Mix the cucumber and finely chopped green onions, season well with salt. Let it stand for about 15 minutes.

2. The salt will help the cucumber release some of its natural juices - press it lightly and drain off any liquid.

3. Wash and chop the tomatoes. Mix the chopped parsley and dill with the cucumber-onion mixture. Beat the yogurt well, and combine with the other ingredients.

4. Seasoned with salt and pepper to taste. Let it chill for about an hour. Garnish with extra dill.

5. This recipe is ideal for a light-hearted evening snack or a snack with bread.

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Nutrient	Quantity
Total fats	1.3613 g
Protein	4.3056 g
Carbohydrates	18.3086 g
Energy	88.2948 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0171 g
Water	422.4626 g
Aspartic acid	0.6031 g
Calcium, Ca	64.2287 mg
Lutein + zeaxanthin	558.9432 g
Fiber, total dietary	5.5818 g
Carotene, beta	2022.029 g
Niacin	2.7501 mg
Vitamin A, RAE	188.9902 g
Arginine	0.0938 g
Riboflavin	0.0918 mg
Tocopherol, beta	0.0447 mg
Fatty acids, total saturated 20:1	0.0045 g
Glutamic acid	1.9256 g
Sodium, Na	25.8668 mg
Fatty acids, total saturated 16:1 undifferentiated	0.009 g
Total lipid (fat)	1.3613 g
Manganese, Mn	0.5793 mg
Fructose	6.1208 g
Proline	0.067 g
Fatty acids, total saturated 16:0	0.1133 g
Choline, total	30.4527 mg
Sugars, total	11.7975 g
Serine	0.1162 g
Fatty acids, total saturated 10:0	0.0004 g
Fatty acids, total saturated 18:0	0.0429 g
Vitamin B-6	0.3665 mg
Selenium, Se	0.1092 g
Ash	2.3939 g
Fatty acids, total saturated 18:1 undifferentiated	0.42 g
Pantothenic acid	0.3976 mg
Phenylalanine	0.1206 g
Copper, Cu	0.2818 mg
Betaine	0.4468 mg
Thiamin	0.1785 mg
Methionine	0.0268 g
Iron, Fe	2.5999 mg
Carbohydrate, by difference	18.3086 g
Phosphorus, P	117.7054 mg
Folate, total	67.2265 g
Tocopherol, gamma	0.5361 mg
Lycopene	11495.5622 g
Alanine	0.1206 g
Valine	0.0804 g
Fatty acids, total saturated 18:2 undifferentiated	0.4226 g
Glycine	0.0849 g
Carotene, alpha	451.2444 g
Glucose (dextrose)	5.5847 g
Fatty acids, total saturated 14:0	0.0004 g
Zinc, Zn	0.8603 mg
Isoleucine	0.0804 g
Fatty acids, total saturated 12:0	0.0004 g
Fatty acids, total polyunsaturated	0.4397 g
Leucine	0.1117 g
Tocotrienol, alpha	0.0447 mg
Vitamin A, IU	3748.3192 IU
Folate, DFE	67.2265 g
Tryptophan	0.0268 g
Vitamin C, total ascorbic acid	61.3701 mg
Phytosterols	32.7024 mg
Tyrosine	0.0625 g
Vitamin K (phylloquinone)	35.4088 g
Fatty acids, total saturated	0.1573 g
Histidine	0.0625 g
Fatty acids, total monounsaturated	0.4333 g
Threonine	0.1206 g
Folate, food	67.2265 g
Vitamin E (alpha-tocopherol)	2.4825 mg
Magnesium, Mg	56.8314 mg
Lysine	0.1206 g
Potassium, K	1096.4086 mg
Cystine	0.0402 g
Fluoride, F	10.2759 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Tomato	2	80.4198	17.3796	0.8936
Cucumber	1	0	0	0
Parsley	1 bunch	0	0	0
plain yogurt	2 cups	0	0	0
Green Onion	4	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
dill	1 bunch	0	0	0
white salt pepper	0	0	0	0