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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 15.6
  • Total Fat: 0.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 8.3 mg
  • Total Carbs: 2.0 g
  • Dietary Fiber: 0.3 g
  • Protein: 2.1 g

View full nutritional breakdown of Cool-as-a-Cucumber Raita calories by ingredient
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Cool-as-a-Cucumber Raita

Submitted by: CHEF_MEG
Cool-as-a-Cucumber Raita

Introduction

This creamy, tangy dip does double duty: with mint, it's a perfect pair with Greek fare; with coriander and cumin, it cools down spicy Indian curries. This creamy, tangy dip does double duty: with mint, it's a perfect pair with Greek fare; with coriander and cumin, it cools down spicy Indian curries.
Number of Servings: 8

Ingredients

    1 English cucumber, diced
    6 ounces fat-free Greek yogurt
    juice of half a lemon

    1 tablespoon chopped fresh mint
    OR 1/4 teaspoon each ground coriander and cumin

Tips

This recipe is part of "SparkPeople's Ultimate Grilling Guide: 75 Hearty, Healthy Recipes You Can Really Sink Your Teeth Into." It is a tasty, cooling topping to spicy grilled meats. Download your copy today!


English cucumbers are ideal for this recipe because their skin is more tender and they have fewer seeds. If you can't find one, use a traditional cucumber but peel it and remove the seeds.


Directions

After chopping the cucumber, place it on a lint-free kitchen towel for 10 minutes to allow some of the moisture to drain.
Combine the cucumber, yogurt and lemon juice in a small bowl. Add either the mint or the coriander and cumin. Stir to combine.

Serve immediately or cover and refrigerate for up to two days.

Note: The water from the cucumber might cause some separation, but stir to combine and you're ready to eat.

Serving Size: Makes 8 servings, 2 tablespoons each.






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Member Ratings For This Recipe


  • Incredible!
    20 of 20 people found this review helpful
    Excellent. And Greek nonfat yogurt is a wonderful source of protein! As for the comment about fat free food...fat free yogurt is made naturally of fat free milk. So I have no worries about strange additives. I like Dannon Oikos which has only one ingredient: cultured grade A nonfat milk. - 9/6/12

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  • Incredible!
    12 of 13 people found this review helpful
    What a great recipe!! I also love it will dill weed/seed, and/or fresh lemon thyme ~ delicious and sooo easy! And great protein to boot! ENJOY!! - 9/9/12

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  • 11 of 13 people found this review helpful
    Greek version also adds garlic. On a side note, the yogurt/cucumber mixture is excellent smoothed on sunburns!! A recipe that can do double duty!! - 6/22/12

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  • Incredible!
    11 of 11 people found this review helpful
    This is terrific! Great with fish instead of Tarter Sauce. Thanks for a better alternative.
    - 6/13/12

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  • Very Good
    9 of 9 people found this review helpful
    Lovely mix and also makes a great dip. Just serve up some wheat crackers with and you'll have a refreshing addition to Happy Hour. - 6/22/12

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  • Very Good
    7 of 7 people found this review helpful
    very good with chicken and fish - 7/24/12

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  • Incredible!
    7 of 7 people found this review helpful
    This is a nice, light version of a yummy tzatziki sauce! Used it on gyros and they were amazing! - 5/15/12

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  • Incredible!
    6 of 8 people found this review helpful
    I make a verison of this all the time. Instead of mint, i add garlic and dill. It is so delish! - 9/29/12

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  • 6 of 6 people found this review helpful
    Loved this, made it for a Greek dip, but had leftovers with some chicken. - 7/5/12

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  • Incredible!
    6 of 6 people found this review helpful
    nice... i added a little bit of garlic... personal taste.... - 4/15/12

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  • 4 of 4 people found this review helpful
    ALL I CAN SAY IS EASY AND AWESOME! - 9/27/12

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  • 4 of 6 people found this review helpful
    I love cucumber with yogurt - it really help me if there is spicy stuff. But it's great with other stuff, non spicy, too.
    If you haven't tried this before, please experiment with various yogurts and different herbs and spices - I am convinced that you WILL find something that you really like. - 6/22/12

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  • Incredible!
    3 of 6 people found this review helpful
    I luv this recipe, it sounds just perfect. - 9/19/12

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  • 3 of 20 people found this review helpful
    Has anyone looked at the ingredients on "fat-free" foods? Many times the fat is eliminated with more 'harmful' ingredients added to make it taste good. In a nutrition class I attended for 6 weeks, the non-fat foods were to be 'avoided'. - 6/22/12

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  • Incredible!
    3 of 3 people found this review helpful
    This is so good and refreshing too........ - 6/22/12

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  • Very Good
    2 of 2 people found this review helpful
    Love this - especially made with the cumin and coriander. - 10/18/12

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  • 2 of 2 people found this review helpful
    I love the suggestion below of adding dill to this. So many great uses for this dip/sauce! - 10/2/12

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  • Incredible!
    2 of 2 people found this review helpful
    This is really light and refreshing! Yum! - 10/2/12

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  • 2 of 4 people found this review helpful
    REDCOWBOYBOOTS - Not Greek yoghurt. It is unsweetened and unflavoured, that's why it's also known as natural yoghurt. - 6/23/12

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  • Incredible!
    2 of 2 people found this review helpful
    Awesome - 6/22/12

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  • Incredible!
    2 of 2 people found this review helpful
    Excellent! - 6/16/12

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  • Incredible!
    1 of 1 people found this review helpful
    Very good! - 7/21/13

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  • Incredible!
    1 of 1 people found this review helpful
    I love the Oikos brand of Greek yogurt, too, grandma0627. It has a wonderful consistency and taste. I used to buy Fage but like the quality taste of Dannon Oikos better. Garlic and dill is the way to go in this dip but might try mint from the garden this year. I also use mini cucumbers-very tasty. - 4/27/13

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  • 1 of 1 people found this review helpful
    I make something similar except with fresh dill, cumin and a fleck or two of red pepper flakes -- the latter amount depending on whom I am serving it to. I wouldn't use fat-free yogurt -- some fat is good for you, if you buy your yogurt from a quality source. (Plus, there will likely be less sugar) - 10/10/12

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  • Incredible!
    1 of 1 people found this review helpful
    We make raita in our home daily with Indian foods. Love this one and its just like we make it. If you do not have Greek yogurt handy, use regular yogurt and add a tbsp or two of sour cream for the creaminess. Yum! Chef Meg coming up with Indian recipes. I add freshly roasted and ground cumin. - 4/11/12

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  • Incredible!
    1 of 1 people found this review helpful
    Delcious and fr lower in fat and salt than the prepared dressings - 4/6/12

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  • delicious! - 6/23/14

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  • In India we add some chopped onion, tomato, and fresh coriander (cilantro) leaf to the yogurt. - 6/22/14

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  • I make a Greek version of this using garlic and dill. Gotta try the mint! So good as a dip or with meats! - 6/22/14

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  • Really good but I still prefer the usual recipe with cucumber, garlic, and dill. - 6/22/14

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  • Excellent dip and also topping for fish! Love it!
    - 6/22/14

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  • this was awesome and I added dill to mine to make like a dill dip but it was the best recipe so far for being tasty and good for the wasteline. I used it on baked potato too...thanks for a great recipe - 6/22/14

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  • I like this recipe BUT I would use ffsour cream or reg.yogurt instead of greek yogurt,Which I don't care for.Greek yogurt may be a good source of protein but I still don't like it and will buy reg.yogurt instead. - 7/26/13

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  • 0 of 1 people found this review helpful
    I have to try it. - 6/22/13

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  • 0 of 1 people found this review helpful
    Sounds wonderful. Will try today. - 6/22/13

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  • 0 of 1 people found this review helpful
    I have a cucumber right now and wanted to try something new Thanks! - 6/22/13

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  • 0 of 1 people found this review helpful
    Will make this to go with grilled steak but will try low fat plain or L-F vanilla or lemon yogurt as my 1 experience with Greek yogurt wasn't all that great.
    - 2/6/13

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  • Does Greek yogurt come in a vegan variety? Or would soy yogurt work? - 10/4/12

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  • 0 of 3 people found this review helpful
    ***** - 10/2/12

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  • Incredible!
    0 of 4 people found this review helpful
    I can't wait until I make this. It sounds so yummy! - 8/8/12

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  • 0 of 2 people found this review helpful
    This is similar to Arabic cucumber and laban salad. cucumbers, 1 tsp. mint, 1 clove garlic (mashed) optional,salt and pepper. laban is Arabic for yogurt. I grew up on this and I love it in the summer with Syrian salad. - 7/3/12

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  • 0 of 4 people found this review helpful
    will try pecipe - 6/23/12

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  • 0 of 2 people found this review helpful
    I make something similar to this for grilled Souvlaki but I add lots of garlic. - 6/23/12

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  • 0 of 6 people found this review helpful
    Never heard it called this before. Lived in Athens for almost 4 years the closest I saw was Tzatziki made with garlic and dill not mint, I've always heard the mint version was Middle Eastern (Lebanese or Israeli) not Greek. - 5/10/12

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