Raita (Spiced Yogurt-Mint Sauce)

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There seems to be a recent craze with Greek yogurt. Have you noticed? The fact that most people know about this tangy, protein-packed food and the fact that it’s readily available makes this dish that much easier to make!

My mom used to make this delicious creamy sauce on special occasions, such as family gatherings or holidays. She’d serve it alongside kebabs and rice dishes. This sauce tastes significantly better if you use a tangy Mediterranean yogurt such as Greek yogurt! My mom used to go to specialty ethnic stores to get this back in the day when Greek yogurt wasn’t commonly seen in supermarkets. But like I said earlier, you should have no problem finding this treasure of an ingredient in your local grocery store. Side note: it’s still curious to me that she would make Raita only on special occasions since it’s such a simple and easy dish.

Of course, when I was a kid, I didn’t think it was so simple and easy. My mother would hand me a pair of garden scissors and a plastic bag to go out back to the garden and pick some fresh mint for this dish, I would huff and puff and think it was the hardest thing I’d ever have to do in my life. Right… Now I long for fresh mint from the garden, as I walk down the cold, fluorescent lit aisles of the grocery store! 

Speaking of grocery stores, the great thing about this recipe is that you don’t need to go to a specialty Indian grocer to find the ingredients needed. The most “exotic” ingredient on this list is the garam masala (literately translated as hot spice). Here’s a little info on garam masala :D. It’s really not that hard to find/make, so don’t skip this ingredient!

Raita (Spiced Yogurt-Mint Sauce)
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Total Time
15 min
Total Time
15 min
171 calories
21 g
15 g
4 g
14 g
2 g
341 g
766 g
20 g
0 g
1 g
Nutrition Facts
Serving Size
341g
Amount Per Serving
Calories 171
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 15mg
5%
Sodium 766mg
32%
Total Carbohydrates 21g
7%
Dietary Fiber 1g
5%
Sugars 20g
Protein 14g
Vitamin A
18%
Vitamin C
24%
Calcium
46%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup low fat Greek yogurt (try not to use fat free yogurt)
  2. 1/2 teaspoon ground Garam Masala
  3. 1/4 teaspoon salt
  4. 1 small vine ripe tomato, seeds removed and diced finely (about 1/3 cup)
  5. 5-7 leaves fresh mint, chopped coarsely
Instructions
  1. In a medium bowl, whisk yogurt with garam masala and salt. The consistency of the yogurt should be smooth (no longer thick).
  2. Add in the tomato and fresh mint. Stir and serve immediately.
  3. The sauce is supposed to be served chilled.
Notes
  1. If you end up making an Indian dish too spicy for your liking, skip the garam masala in the recipe and serve the sauce up with your dish. The yogurt and mint helps ease the spice!
beta
calories
171
fat
4g
protein
14g
carbs
21g
more
Spicy Spoonful http://www.spicyspoonful.com/


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