Vegetarian Cucumber Raita

1. The best cumin powder to use for a raita is dry roasted. If you can take the time (5 minutes), bake the cumin seeds until they are a little dark and then grind them in a spice grinder, or under a rolling pin.

2. In a bowl mix yogurt, water, salt and cayenne.

3. Add cucumbers to yogurt mixture.

4. Sprinkle cumin powder on top; garnish w/ coriander leaves.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	7.9833 g
Protein	8.5867 g
Carbohydrates	11.5638 g
Energy	150.37 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0662 g
Water	337.5197 g
Aspartic acid	0.6738 g
Calcium, Ca	310.98 mg
Lutein + zeaxanthin	34.6 g
Fiber, total dietary	0.112 g
Carotene, beta	169.45 g
Niacin	0.2284 mg
Vitamin A, RAE	79.63 g
Arginine	0.2548 g
Riboflavin	0.3544 mg
Glutamic acid	1.6636 g
Stigmasterol	0.12 mg
Sodium, Na	116.91 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1741 g
Total lipid (fat)	7.9833 g
Manganese, Mn	0.0268 mg
Proline	1.007 g
Fatty acids, total saturated 16:0	2.1712 g
Fatty acids, total saturated 8:0	0.1029 g
Choline, total	37.752 mg
Sugars, total	11.4518 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	0.0844 mg
Selenium, Se	5.426 g
Ash	1.9058 g
Vitamin D	4.9 IU
Fatty acids, total saturated 18:1 undifferentiated	1.8313 g
Pantothenic acid	0.9758 mg
Phenylalanine	0.463 g
Beta-sitosterol	0.08 mg
Copper, Cu	0.0393 mg
Thiamin	0.0737 mg
Retinol	66.15 g
Methionine	0.2499 g
Iron, Fe	0.1933 mg
Carbohydrate, by difference	11.5638 g
Phosphorus, P	234.67 mg
Folate, total	19.63 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	0.1608 g
Glycine	0.2058 g
Carotene, alpha	1.44 g
Fatty acids, total saturated 14:0	0.8404 g
Zinc, Zn	1.4655 mg
Isoleucine	0.463 g
Fatty acids, total saturated 12:0	0.272 g
Fatty acids, total polyunsaturated	0.227 g
Leucine	0.8575 g
Vitamin A, IU	512.47 IU
Folate, DFE	19.63 g
Tryptophan	0.049 g
Vitamin C, total ascorbic acid	2.305 mg
Phytosterols	0.2 mg
Fatty acids, total saturated 6:0	0.1617 g
Tyrosine	0.4288 g
Vitamin B-12	0.9065 g
Vitamin K (phylloquinone)	12.89 g
Fatty acids, total saturated	5.1358 g
Histidine	0.2107 g
Fatty acids, total monounsaturated	2.1988 g
Threonine	0.3479 g
Folate, food	19.63 g
Vitamin D (D2 + D3)	0.245 g
Cryptoxanthin, beta	8.08 g
Vitamin D3 (cholecalciferol)	0.245 g
Vitamin E (alpha-tocopherol)	0.247 mg
Magnesium, Mg	32.81 mg
Lysine	0.7619 g
Potassium, K	400.59 mg
Cystine	0.0784 g
Fluoride, F	29.4 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Yogurt	1 cup	149.45	11.417	7.9625
Salt	1 teaspoon	0	0	0
Cumin powder	0.25 teaspoon	0	0	0
Cucumber	1	0	0	0
Water	0.5 cup	0	0	0
coriander leaf	0.25 cup	0.92	0.1468	0.0208