Cucumber Yogurt Salad

Makes 3 Cups
This cooling salad, known as raita, is served with many Indian dishes to temper spicy flavors. I like it with spicy chickpeas and rice or Indian bread as a complete meal. It’s also great with chicken curry and mango chutney.


  • 1 cucumber, peeled, seeded, and chopped (about 1 cup)
  • 2 cups plain yogurt
  • 1 1/2 teaspoons toasted cumin seeds
  • 1/2 teaspoon coarse salt
  • Pinch of cayenne pepper


  1. Mix all ingredients together in a medium bowl. Chill and serve.
cook's note
Plain yogurt

Keep a supply of plain yogurt in the refrigerator at the ready for smoothies, snacks, or quick salads. It aids in digestion by offering benefi cial bacteria to our digestive systems and is an excellent source of calcium. Greek-style yogurt is thicker than other types, with a richer, more concentrated texture and flavor, which I prefer. If you’re a big yogurt eater, try to buy organic, which doesn’t contain BGH, the bovine growth hormone present in most conventional milk.

Some ideas for using yogurt:
• As the basis for smoothies or Indian lassi, a chilled yogurt drink
made with water and crushed ice, and fl avored with fruit or spices
• Mixed with maple syrup or jam for a quick snack
• Topped with berries and other fruits, a natural sweetener such as
honey, and chopped nuts
• As a creamy base for salad dressings
• As an alternative to buttermilk for baking
• Drained for a spreadable alternative to cream cheese
Need help with the ingredients? Check our pantry list: