Real African Dishes: [MC-AllEthnic-Recipes] Chickpea Raita - 3 pts plus; 14g Carbohydrate; 1g Dietary Fiber

Monday, February 20, 2012

[MC-AllEthnic-Recipes] Chickpea Raita - 3 pts plus; 14g Carbohydrate; 1g Dietary Fiber

* Exported from MasterCook *

Chickpea Raita

Recipe By :Bittman Takes on America's Chef by Mark Bittman

Serving Size : 5 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups plain yogurt -- preferably full fat
1 cup cooked chickpeas -- drained (canned are fine)
1/4 cup minced cucumber -- (leave the skin on if it's unwaxed)
1/4 cup minced red onion
1 teaspoon sugar
1/4 teaspoon ground cumin
1/4 teaspoon ground mustard
1 teaspoon crushed red pepper flakes -- or to taste
Salt and black pepper

Combine the yogurt, chickpeas, cucumber, onion, sugar, cumin, and mustard
in a bowl.

Yield : 2 1/2 cups (5 one-half cup servings)
Prep Time : 10 minutes, with cooked chickpeas

AuthorNote: It's worth your while to seek out a yogurt that's not overly
processed for this raita (and, for that matter, any other use); national
brands often add thickeners to their yogurts, which significantly change
the yogurt's natural consistency. If they're all that's available to you,
just whisk the yogurt with a little water to thin it out.

Cuisine:
"Indian"
Source:
"Mark Bittman web site"
S(Formatted by Chupa Babi):
"Feb 2012"
Yield:
"2 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 107 Calories; 3g Fat (27.3%
calories from fat); 6g Protein; 14g Carbohydrate; 1g Dietary Fiber; 9mg
Cholesterol; 37mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0