Dips and Spreads <back to
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Cucumber Rata
Ingredients
(makes approximately 1 kg of dip):
• 1 ½ large telegraph cucumber
• 350g FreshYo yogurt
• 3 tablespoons (11g) chopped parsley or mint
Score the cucumbers lengthwise with a fork. Chop finely, and then drain in a strainer or on absorbent kitchen paper for 30 minutes. Transfer to a bowl and gently stir in the yogurt and herbs.
Chill for at least 1 hour before serving
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Yogurt-based raitas are generally mild in taste and as such they make a refreshing side dish when served alongside a spicy curry
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Typical Nutritional Values
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| Units |
Per 100g Portion
Using Natural Yogurt |
Per 100g Portion
Using Reduced Fat Yogurt |
|
| Energy | kJ kcal |
144
34 |
127
30 |
| Protein | % |
2
|
2
|
| Fat | % |
2
|
1
|
| Sat Fat | % |
1
|
0
|
| Carbohydrate | % |
3
|
3
|
| Sugar | % |
3
|
3
|
| Calcium | mg/100g |
51
|
60
|
| Sodium | mg/100g |
23
|
26
|
| Fibre | % |
0
|
0
|