Raita with Pomegranate Seeds
Raita with pomegranate seeds - The fruity yogurt is also perfect as a sauce for spicy dishes.
Healthy, because
Even smarter
Nutritional values
The menthol from fresh mint relieves mild muscle cramps and can drive away weak tension headaches. Especially with fiery dishes, yogurt can soften the spiciness. It also provides an extra serving of bone-strengthening calcium.
For a vegan version of raita, you can also use soy yogurt instead of yogurt. If you have pitted a whole pomegranate for the recipe, you can still store the remaining pomegranate seeds in the refrigerator for a few days and garnish porridge, muesli or salads with them, for example.
(Percentage of daily recommendation)
| Calorie | 49 cal. | (2 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.1 mg | (1 %) | ||
| Vitamin K | 8.1 μg | (14 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.6 mg | (5 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 16 μg | (5 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 201 mg | (5 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 12 mg | (4 %) | ||
| Iron | 0.3 mg | (2 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 10 mg | |||
| Cholesterol | 5 mg |
Ingredients
- Ingredients
- ½ Cucumber
- 2 leaflets mint
- 1 garlic clove
- 7 ozs Yogurt
- salt
- peppers
- ¼ tsp ground Coriander
- 2 Tbsps Pomegranate seed (1 ounce)
Kitchen utensils
Preparation steps
Clean, wash and coarsely grate the cucumber. Wash, shake dry and chop mint, set aside some for garnish. Peel and chop the garlic.
Mix yogurt with cucumber shavings, mint and garlic and season with salt, pepper and coriander. Pour raita into a bowl and top with mint and pomegranate seeds set aside.
