Cucumber-Walnut Raita

walnut-raita Photo: Levi Brown


  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon cumin seeds
  • 1 minced garlic clove
  • 1/2 cup quartered, seeded, and sliced cucumber (from 1 Kirby)
  • 1/4 cup plus 2 tablespoons finely chopped walnuts, divided
  • 1 tablespoon fresh lemon juice
  • 1 cup plain reduced-fat (2%) Greek yogurt
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper


1. In a small skillet, heat oil over medium heat; add cumin and garlic. Cook, stirring, for 1 minute until toasted and fragrant; set cumin oil aside to cool completely.

2. Stir together cucumber, 1/4 cup walnuts, lemon juice, yogurt, salt, and pepper. Stir in cumin oil and top with additional 2 tablespoons walnuts.

    Prep: 10 minutes; Cook: 1 minute; Total time: 11 minutes.
  • Yield: Makes 6 servings (serving size: about 1/4 cup)

Nutritional Information

Calories per serving: 97
Fat per serving: 7.9g
Saturated fat per serving: 1.3g
Monounsaturated fat per serving: 2.4g
Polyunsaturated fat per serving: 3.7g
Protein per serving: 4g
Carbohydrate per serving: 3g
Fiber per serving: 1g
Cholesterol per serving: 3mg
Iron per serving: 1mg
Sodium per serving: 207mg
Calcium per serving: 38mg

Good to Know

Cucumbers are veggies with high-water content, so they can help you feel fuller, longer.