Cilantro Mint Raita

This simple side dish from Straub Medical Center's Ornish Lifestyle Medicine Program is a tasty way to cool the palate and soothe the stomach, thanks to herbs like cilantro and mint. 

"Not only are spices and fresh herbs such as cilantro and mint a great way to add salt-free flavor to a dish, but they also add plant nutrients and phytochemicals," says Maria Tointon, a registered dietitian with the program. 

“Both cilantro and mint have anti-inflammatory benefits due to their antioxidant properties," she adds. "Cilantro in particular has been linked with reducing blood sugar levels and may also benefit heart and brain health." 

The fresh cucumber, which adds fiber, also has anti-inflammatory properties and is high in antioxidants such as vitamin C, beta carotene and flavonoids. 

Serve this refreshing side dish as a topping for a spicy lentil soup or vegetable curry, or enjoy it as a delicious dip for veggies or whole-grain chips. 

Like a little more spice? Add a dash of ground cumin, coriander or cayenne pepper, if desired. 

Cilantro Mint Raita

Serves 11
 

Ingredients:

2 cups nonfat plain Greek yogurt

1 1/4 cups cucumber, peeled, seeded and diced (about 1 medium cucumber)

1/3 cup fresh mint, chopped

1/3 cup fresh cilantro, chopped

2 tablespoons red onion, diced

3/4 teaspoon lemon juice

1/4 teaspoon fine sea salt

1/8 teaspoon freshly ground pepper
 

Directions:

1. In a medium bowl, combine yogurt, cucumber, mint, cilantro, red onion, lemon juice, salt and pepper. Stir until well mixed. Taste for seasoning.

2. Serve as a garnish or sauce for spicy dishes or soups, or as a dip. Raita will keep for 2-3 days in the refrigerator. 

Nutritional information per 1/4-cup serving:

Calories: 27; Carbohydrates: 2g; Protein: 4g; Total Fat: 0g; Cholesterol: 2mg; Dietary Fiber: 0g; Sodium: 68mg

Published on: January 15, 2023