Yogurt With Cucumber And Mint (Kheere Ka Raita)

1. Put the yogurt in a bowl.

2. Beat lightly with a fork or whisk until smooth and creamy.

3. Add all the other ingredients and mix.

4. Cover and refrigerate until ready to eat.

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Nutrient	Quantity
Total fats	0.5278 g
Protein	1.3518 g
Carbohydrates	5.8209 g
Energy	27.4277 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0494 g
Water	108.9843 g
Aspartic acid	0.0949 g
Calcium, Ca	52.3147 mg
Lutein + zeaxanthin	90.441 g
Fiber, total dietary	1.6733 g
Carotene, beta	154.8635 g
Niacin	0.3039 mg
Vitamin A, RAE	38.5337 g
Arginine	0.0648 g
Riboflavin	0.0628 mg
Tocopherol, beta	0.0104 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Fatty acids, total saturated 20:1	0.0022 g
Glutamic acid	0.2527 g
Sodium, Na	7.514 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0039 g
Total lipid (fat)	0.5278 g
Manganese, Mn	0.327 mg
Fructose	0.9061 g
Proline	0.0391 g
Fatty acids, total saturated 16:0	0.0703 g
Fatty acids, total saturated 8:0	0.0006 g
Sucrose	0.0313 g
Choline, total	6.7961 mg
Sugars, total	1.8106 g
Serine	0.0378 g
Fatty acids, total saturated 10:0	0.0005 g
Fatty acids, total saturated 18:0	0.0152 g
Vitamin B-6	0.0769 mg
Selenium, Se	0.4344 g
Ash	0.7596 g
Fatty acids, total saturated 18:1 undifferentiated	0.1657 g
Pantothenic acid	0.3059 mg
Phenylalanine	0.0416 g
Copper, Cu	0.0884 mg
Betaine	0.1552 mg
Thiamin	0.0457 mg
Methionine	0.012 g
Iron, Fe	2.4321 mg
Carbohydrate, by difference	5.8209 g
Phosphorus, P	39.2665 mg
Folate, total	19.9297 g
Tocopherol, gamma	0.0689 mg
Lycopene	0.115 g
Alanine	0.048 g
Valine	0.0447 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	0.1066 g
Glycine	0.0455 g
Carotene, alpha	11.509 g
Glucose (dextrose)	0.7918 g
Fatty acids, total saturated 14:0	0.0065 g
Zinc, Zn	0.4007 mg
Isoleucine	0.0393 g
Maltose	0.0104 g
Fatty acids, total saturated 12:0	0.0008 g
Fatty acids, total polyunsaturated	0.156 g
Fatty acids, total saturated 14:1	0.0001 g
Leucine	0.0642 g
Tocotrienol, alpha	0.0465 mg
Vitamin A, IU	775.0812 IU
Folate, DFE	19.9297 g
Tryptophan	0.0112 g
Vitamin C, total ascorbic acid	4.8528 mg
Phytosterols	17.3165 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0037 g
Fatty acids, total saturated 6:0	0.0001 g
Starch	0.8632 g
Tyrosine	0.0255 g
Vitamin K (phylloquinone)	18.4154 g
Fatty acids, total saturated	0.0991 g
Histidine	0.0188 g
Fatty acids, total monounsaturated	0.172 g
Threonine	0.0366 g
Folate, food	19.9297 g
Cryptoxanthin, beta	55.3178 g
Vitamin E (alpha-tocopherol)	0.2064 mg
Magnesium, Mg	26.2122 mg
Lysine	0.0477 g
Potassium, K	240.5707 mg
Cystine	0.0091 g
Fluoride, F	1.5486 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Cucumber	1	15.6	3.7752	0.1144
black pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Cumin Seed	0.5 teaspoon	3.9375	0.4645	0.2338
plain yogurt	0.66 cup	0	0	0
mint	2 tablespoons	5.016	0.9587	0.0832
cayenne pepper	0.25 teaspoon	1.431	0.2548	0.0777