Raita (Cucumber & Yogurt Dip)

This is a cooling and healthy dip, adapted from Heidi Swanson’s cookbook,  ”Super Natural Everyday”.  Easy to whip up and a great way to use your cucumbers!  Don’t be afraid to play around with the ingredient ratios.  I like to think of this recipe as a guide – it doesn’t need to be followed strictly.    I always adjust the flavor with a little extra salt & lemon juice at the end.


1 1/2 small cucumbers (unpeeled. halved, and seeded)

1 clove garlic

1/2 cup walnut halves (toasted and chopped)

grated zest of 1/2 lemon

big pinch of red pepper flakes

1/4 cup plain yogurt (more for a thicker sauce)


Shred the cucumbers on the large holes of a grater.  Measure out about 1 1/12 cups grated cucumber and give it a nice gentle squeeze to work out excess water.  Put the cucumber in a small bowl.   Peel your garlic clove,  sprinkle it with salt. and chop it into a nice paste.  Add this to the cucumber along with the walnuts, lemon zest and juice, and pepper flakes.  Stir with a fork until combined, then fold in the yogurt.  Adjust seasonings,  add some fresh herbs, and enjoy with pita chips!



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