Serves: 4
Total Calories: 144

4 to 5 small seedless cucumbers, peeled and finely chopped
1 large tomato, finely chopped
1 small white onion, cut in half lengthwise and thinly sliced
1/2 cup finely chopped fresh cilantro, including soft stems + extra for garnish
1/2 teaspoon salt, or to taste
1 1/2 cups nonfat plain yogurt (do not whisk)
1 teaspoon peanut oil
2 dried red chili peppers, such as chile de arbol, coarsely broken
1 tablespoon peeled minced fresh ginger
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
1 teaspoon , dried yellow split garbanzo beans, (channa dal
1 teaspoon dried yellow split pigeon peas (toor dal)
1 tablespoon minced fresh curry leaves
2 fresh green chili peppers, such as serrano, diagonally sliced thin
1/2 teaspoon ground fenugreek seeds
2 tablespoons finely chopped fresh cilantro, including soft stems

1. Place the cucumbers, tomato, onion, cilantro, and salt in a serving bowl and fold in the yogurt until just incorporated.

2. Heat the oil in a small nonstick saucepan over medium-high heat and add the red chili peppers and ginger, stir a few seconds, then add the cumin and mustard seeds they should splutter upon contact with the hot oil, so cover the pan and lower the heat until the spluttering subsides. Quickly add both dals, curry leaves, green chili peppers, and fenugreek, and stir upon golden, about 1 minutes. Transfer seasoning into yogurt bowl and fold it in gently. Garnish with the cilantro leaves and serve.

From "1,000 Indian Recipes." Copyright 2002 by Neelam Batra. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 144
Calories from Fat: 11

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Basic Cucumber Pachadis
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Fresh Spinach Raita with Ginger-Lime Pickle
Frozen Spinach Raita
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Mandarin Orange Raita
Mango Chutney Raita
Mango Raita with Fresh Ginger
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Potato Raita with Puréed Greens
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