Mango Raita

1. Working over a bowl to catch any juices peel the mango, then dice the flesh into 1/2 inch cubes. Stir in the yogurt.

2. Transfer the mixture to a serving bowl and sprinkle the garam masala over, then add a few drops of oil.

3. Let the dish rest, unrefrigerated, for 30 minutes and serve.

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Nutrient	Quantity
Total fats	7.9625 g
Protein	8.5015 g
Carbohydrates	11.417 g
Energy	149.45 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0662 g
Water	215.355 g
Aspartic acid	0.6738 g
Calcium, Ca	296.45 mg
Carotene, beta	12.25 g
Niacin	0.1838 mg
Vitamin A, RAE	66.15 g
Arginine	0.2548 g
Riboflavin	0.3479 mg
Glutamic acid	1.6636 g
Sodium, Na	112.7 mg
Fatty acids, total saturated 16:1 undifferentiated	0.174 g
Total lipid (fat)	7.9625 g
Manganese, Mn	0.0098 mg
Proline	1.007 g
Fatty acids, total saturated 16:0	2.1707 g
Fatty acids, total saturated 8:0	0.1029 g
Choline, total	37.24 mg
Sugars, total	11.417 g
Serine	0.5267 g
Fatty acids, total saturated 10:0	0.2278 g
Fatty acids, total saturated 18:0	0.7767 g
Vitamin B-6	0.0784 mg
Selenium, Se	5.39 g
Ash	1.764 g
Vitamin D	4.9 IU
Fatty acids, total saturated 18:1 undifferentiated	1.8204 g
Pantothenic acid	0.953 mg
Phenylalanine	0.463 g
Copper, Cu	0.022 mg
Thiamin	0.071 mg
Retinol	66.15 g
Methionine	0.2499 g
Iron, Fe	0.1225 mg
Carbohydrate, by difference	11.417 g
Phosphorus, P	232.75 mg
Folate, total	17.15 g
Fatty acids, total saturated 4:0	0.2352 g
Alanine	0.3626 g
Cholesterol	31.85 mg
Valine	0.7031 g
Fatty acids, total saturated 18:2 undifferentiated	0.1592 g
Glycine	0.2058 g
Fatty acids, total saturated 14:0	0.8404 g
Zinc, Zn	1.4455 mg
Isoleucine	0.463 g
Fatty acids, total saturated 12:0	0.272 g
Fatty acids, total polyunsaturated	0.2254 g
Leucine	0.8575 g
Vitamin A, IU	242.55 IU
Folate, DFE	17.15 g
Tryptophan	0.049 g
Vitamin C, total ascorbic acid	1.225 mg
Fatty acids, total saturated 6:0	0.1617 g
Tyrosine	0.4288 g
Vitamin B-12	0.9065 g
Vitamin K (phylloquinone)	0.49 g
Fatty acids, total saturated	5.1352 g
Histidine	0.2107 g
Fatty acids, total monounsaturated	2.1878 g
Threonine	0.3479 g
Folate, food	17.15 g
Vitamin D (D2 + D3)	0.245 g
Vitamin D3 (cholecalciferol)	0.245 g
Vitamin E (alpha-tocopherol)	0.147 mg
Magnesium, Mg	29.4 mg
Lysine	0.7619 g
Potassium, K	379.75 mg
Cystine	0.0784 g
Fluoride, F	29.4 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Yogurt	1 cup	149.45	11.417	7.9625
Mango	1	0	0	0
Garam Masala	1 teaspoon	0	0	0
Vegetable oil	0	0	0	0