Mint and Coriander Raita
Inspired by techniques from America's Test Kitchen and NYT Cooking.
Creamy whole-milk yoghurt with chopped mint and coriander, ground cumin, lemon, a little garlic and a pinch of cayenne.
Always check the labels of the products you use.
Method
- 1
Smooth the yoghurt. Beat the yoghurt in the bowl until creamy and lump-free.
- 2
Add herbs and spices. Stir in the mint and coriander, cumin, lemon juice, garlic, salt and cayenne.
- 3
Chill. Cover and refrigerate for at least 15 min so the herbs scent the yoghurt.
- 4
Serve. Give it a stir, spoon into a serving bowl and top with a few mint leaves. Serve cold with curries, biryani or grilled meats.
Storage
Keep covered in the fridge for up to 2 days. The herbs darken slightly over time. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
2.2 g protein for 39 kcal = 5.6 g per 100 kcal, so protein gives about 23% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 4.7 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 60 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- chopping board
- knife
- mixing bowl
- whisk
- serving bowl
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 39 kcal |
| Protein | 2.2 g |
| Carbohydrate | 3.4 g |
| of which sugars | 2.8 g |
| of which free sugars | 0 g |
| Fat | 2 g |
| of which saturates | 1.2 g |
| Fibre | 0.2 g |
| Salt | 0.43 g |
Protein per 100 kcal
5.6 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
