Quick Chickpea Raita

1. In a serving bowl put the yogurt.

2. Add the water and stir to blend. If you like an extra thick raita, either reduce the water or leave it out all together.

3. Stir in the garlic powder, mint and salt.

4. Add the chickpeas and mix until everything is well blended.

5. Cover and chill in the fridge to allow time for the flavors to marry before serving.

6. Optional: If you have the time, lightly fry the rinsed and drained chickpeas for about 5 minutes in 1 Table. of oil, before letting them cool and adding them to the recipe.

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Nutrient	Quantity
Total fats	4.511 g
Protein	8.7465 g
Carbohydrates	42.3038 g
Energy	221.6255 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0002 g
Water	485.3443 g
Aspartic acid	0.0293 g
Calcium, Ca	110.7095 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0003 g
Fiber, total dietary	13.299 g
Fatty acids, total saturated 22:0	0.0004 g
Carotene, beta	1222.56 g
Niacin	0.0123 mg
Arginine	0.0522 g
Riboflavin	0.0022 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0002 g
Glutamic acid	0.0567 g
Sodium, Na	631.56 mg
Total lipid (fat)	4.511 g
Manganese, Mn	0.0152 mg
Fructose	0.0048 g
Proline	0.021 g
Fatty acids, total saturated 16:0	0.0016 g
Sucrose	0.0318 g
Choline, total	1.0462 mg
Sugars, total	17.8667 g
Serine	0.0078 g
Fatty acids, total saturated 18:0	0.0016 g
Vitamin B-6	0.0256 mg
Selenium, Se	0.3704 g
Ash	3.5339 g
Fatty acids, total saturated 18:1 undifferentiated	0.0016 g
Pantothenic acid	0.0115 mg
Phenylalanine	0.0081 g
Copper, Cu	0.0166 mg
Betaine	0.0946 mg
Thiamin	0.0067 mg
Methionine	0.0017 g
Iron, Fe	4.3326 mg
Carbohydrate, by difference	42.3038 g
Phosphorus, P	6.417 mg
Folate, total	0.7285 g
Alanine	0.0075 g
Valine	0.0103 g
Fatty acids, total saturated 18:2 undifferentiated	0.0022 g
Glycine	0.0081 g
Glucose (dextrose)	0.0011 g
Fatty acids, total saturated 14:0	0.0002 g
Zinc, Zn	0.0463 mg
Isoleucine	0.0064 g
Fatty acids, total polyunsaturated	0.0028 g
Leucine	0.0113 g
Folate, DFE	0.7285 g
Tryptophan	0.0019 g
Vitamin C, total ascorbic acid	0.0186 mg
Phytosterols	0.124 mg
Fatty acids, total polyunsaturated 18:1 c	0.0016 g
Tyrosine	0.0069 g
Vitamin K (phylloquinone)	0.0062 g
Fatty acids, total saturated	0.768 g
Histidine	0.0041 g
Fatty acids, total monounsaturated	0.0018 g
Threonine	0.0058 g
Folate, food	0.7285 g
Vitamin E (alpha-tocopherol)	0.0104 mg
Magnesium, Mg	3.5635 mg
Lysine	0.0119 g
Potassium, K	18.4915 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.0039 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Garlic powder	0.5 teaspoon	5.1305	1.1273	0.0113
Water	0.5 cup	0	0	0
plain yogurt	2 cups	0	0	0
mint	1 teaspoon	0	0	0
chick pea	15 ounces	216.495	41.1765	4.4997