Dairy Farmers of Canada

Cucumber Raita

Our dietitians' favourite

By Anna Olson

Made with yogurt, cucumber and fresh mint, this cooling raita provides the perfect counterbalance to a spicy Indian meal. Try it served with our fragrant and tangy Tandoori-Style Roasted Cod.

  • Prep: 5 min
  • Refrigeration: 30 min
Yields 3 cups (750 ml)
cucumber raita


  • 2 cups (500 mL) coarsely grated English cucumber unpeeled
  • 1/2 tsp (2 mL) salt
  • 2 cups (500 mL) 6% plain yogurt
  • 3 tbsp (45 mL) finely chopped fresh mint
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In a medium bowl, toss cucumber and salt; let sit for 30 minutes. Squeeze out any excess juices from the cucumber.

In a bowl, combine yogurt, cucumber and mint. Cover and chill until ready to serve.


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Nutritional information

Per serving
Energy: 42 Calories
Protein: 2 g
Carbohydrate: 4 g
Fat: 2 g
Fibre: 0.3 g
Sodium: 175 mg

Top 5 Nutrients

(% DV*)
Calcium: 8 % / 83 mg
Phosphorus: 6 %
Riboflavin: 6 %
Vitamin B12: 11 %
Zinc: 5 %