Yoghurt With Mint, Onion And Hot Chili (Pudine Ka Rayta)

1. In a small serving bowl, combine the mint, onions, chili, salt and red pepper. When they are thoroughly blended, sir in the yoghurt.

2. Taste for seasoning, cover tightly, and refrigerate for at least 1 hour, or until completely chilled.

3. Before serving, decorate the rayta, if you like, with fresh whole mint leaves.

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Nutrient	Quantity
Total fats	0.2006 g
Protein	0.9488 g
Carbohydrates	4.5052 g
Energy	20.8645 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0607 g
Water	42.7554 g
Aspartic acid	0.0981 g
Calcium, Ca	41.4808 mg
Lutein + zeaxanthin	41.8813 g
Fiber, total dietary	1.7574 g
Carotene, beta	57.7838 g
Niacin	0.2359 mg
Vitamin A, RAE	40.1452 g
Arginine	0.0585 g
Riboflavin	0.0414 mg
Glutamic acid	0.1427 g
Sodium, Na	6.5381 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0008 g
Total lipid (fat)	0.2006 g
Manganese, Mn	0.2373 mg
Fructose	0.387 g
Proline	0.0281 g
Fatty acids, total saturated 16:0	0.0394 g
Sucrose	0.297 g
Choline, total	2.1162 mg
Sugars, total	1.3781 g
Serine	0.0294 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.0058 g
Vitamin B-6	0.0764 mg
Selenium, Se	0.1776 g
Ash	0.4793 g
Fatty acids, total saturated 18:1 undifferentiated	0.0137 g
Pantothenic acid	0.0828 mg
Phenylalanine	0.0372 g
Copper, Cu	0.0555 mg
Betaine	0.03 mg
Thiamin	0.0289 mg
Methionine	0.0089 g
Iron, Fe	2.1265 mg
Carbohydrate, by difference	4.5052 g
Phosphorus, P	20.2911 mg
Folate, total	24.2529 g
Alanine	0.0368 g
Valine	0.0356 g
Fatty acids, total saturated 18:2 undifferentiated	0.034 g
Glycine	0.0357 g
Carotene, alpha	0.5625 g
Glucose (dextrose)	0.591 g
Fatty acids, total saturated 14:0	0.0021 g
Zinc, Zn	0.2471 mg
Isoleucine	0.0283 g
Fatty acids, total saturated 12:0	0.0001 g
Fatty acids, total polyunsaturated	0.095 g
Leucine	0.0513 g
Tocotrienol, alpha	0.012 mg
Vitamin A, IU	802.3315 IU
Folate, DFE	24.2529 g
Tryptophan	0.0132 g
Vitamin C, total ascorbic acid	6.9115 mg
Phytosterols	6.3968 mg
Tyrosine	0.0218 g
Vitamin K (phylloquinone)	0.5195 g
Fatty acids, total saturated	0.0533 g
Histidine	0.0161 g
Fatty acids, total monounsaturated	0.0148 g
Threonine	0.0306 g
Folate, food	24.2529 g
Cryptoxanthin, beta	14.692 g
Vitamin E (alpha-tocopherol)	0.0839 mg
Magnesium, Mg	14.4744 mg
Lysine	0.0372 g
Potassium, K	131.6807 mg
Cystine	0.008 g
Fluoride, F	0.33 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Onion	3 tablespoons	12	2.802	0.03
plain yogurt	1 cup	0	0	0
mint	3 tablespoons	7.524	1.4381	0.1248
cayenne pepper	0 teaspoon	0.7155	0.1274	0.0389
hot red chili pepper	0.5 teaspoon	0.625	0.1377	0.0069