Indian Refresher Salad (Raita)

1. Peel the cucumbers and slice in half lengthwise. Scoop out the seeds and coarsely chop the cucumbers. Place in a large bowl and add the remaining ingredients; mix well. Serve immediately or cover and chill until ready to use.

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Nutrient	Quantity
Total fats	0.184 g
Protein	2.0789 g
Carbohydrates	16.483 g
Energy	70.9065 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0066 g
Water	142.7445 g
Aspartic acid	0.1749 g
Calcium, Ca	39.6145 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0003 g
Lutein + zeaxanthin	6.4 g
Fiber, total dietary	3.0167 g
Fatty acids, total saturated 22:0	0.0004 g
Carotene, beta	1.6 g
Niacin	0.1992 mg
Arginine	0.2186 g
Riboflavin	0.0462 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0002 g
Glutamic acid	0.4695 g
Sodium, Na	7.36 mg
Total lipid (fat)	0.184 g
Manganese, Mn	0.2474 mg
Fructose	2.0688 g
Proline	0.0402 g
Fatty acids, total saturated 16:0	0.056 g
Sucrose	1.6158 g
Choline, total	10.8062 mg
Sugars, total	6.8217 g
Serine	0.0414 g
Fatty acids, total saturated 18:0	0.008 g
Vitamin B-6	0.2182 mg
Selenium, Se	1.189 g
Ash	0.6244 g
Fatty acids, total saturated 18:1 undifferentiated	0.0224 g
Pantothenic acid	0.2083 mg
Phenylalanine	0.0481 g
Copper, Cu	0.0762 mg
Betaine	0.2546 mg
Thiamin	0.0804 mg
Methionine	0.0049 g
Iron, Fe	0.5095 mg
Carbohydrate, by difference	16.483 g
Phosphorus, P	53.873 mg
Folate, total	31.1885 g
Alanine	0.0411 g
Valine	0.0439 g
Fatty acids, total saturated 18:2 undifferentiated	0.023 g
Glycine	0.0481 g
Glucose (dextrose)	3.1531 g
Fatty acids, total saturated 14:0	0.0066 g
Zinc, Zn	0.3251 mg
Isoleucine	0.0288 g
Fatty acids, total polyunsaturated	0.0337 g
Leucine	0.0513 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	3.2 IU
Folate, DFE	31.1885 g
Tryptophan	0.0243 g
Vitamin C, total ascorbic acid	11.9846 mg
Phytosterols	24.454 mg
Fatty acids, total polyunsaturated 18:1 c	0.0016 g
Tyrosine	0.0293 g
Vitamin K (phylloquinone)	0.6462 g
Fatty acids, total saturated	0.0749 g
Histidine	0.0265 g
Fatty acids, total monounsaturated	0.0273 g
Threonine	0.0394 g
Folate, food	31.1885 g
Vitamin E (alpha-tocopherol)	0.0424 mg
Magnesium, Mg	17.7335 mg
Lysine	0.0743 g
Potassium, K	252.5295 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.0103 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.75 teaspoon	0	0	0
Garlic powder	0.5 teaspoon	5.1305	1.1273	0.0113
Onion	1 cup	64	14.944	0.16
Cucumber	3	0	0	0
plain yogurt	2 cups	0	0	0
white pepper	0.25 teaspoon	1.776	0.4117	0.0127
mint leaf	1 tablespoon	0	0	0