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Erbology
Cucumber raita recipe

Cucumber raita recipe

  • 3

    Serving

  • Prep Time

    Prep Time 15'

  • Total Time

    Total Time 17′

  • Gluten-free

    Gluten-free

  • Vegan

    Vegan

  • 3

    Serving

  • Prep Time

    Prep Time 15'

    PT15M
  • Total Time

    Total Time 17'

    PT17M
  • Gluten-free

    Gluten-free

  • Vegan

    Vegan

Vegan

This cucumber raita is a wonderful concoction to have in your refrigerator at any given time. That is to say, after you scoop up to your heart’s content with your Erbology Personalised Crackers, you could enjoy over stews and soups. Alternatively, use as a spread in sandwiches. Moreover, plate with some scrambled harissa tofu for a lovely brunch. Top roasted aubergine or roasted vegetables of your choice. Spoon over a baked sweet potato. Or add to a plate of raw crudites and salads for a light lunch or supper.

We particularly enjoy the raisins in this raita recipe. Their pleasing chewiness and sweetness brings a voluptuous touch to the cooler ingredients. And sumac, garlic, mint, citrus… that combination will bring a spring to your step and a spark to your eye, all right.

 

cashew cheese crackers

Super sumac

It was only after becoming deeply infatuated with the vital flavour of sumac that we became aware of its stellar health benefits. That is to say, it is wonderful when strong, original taste hints at the capabilities of food to heal. Further, this does seem to be the case with many so-called superfoods.

In Middle Eastern cooking, sumac is typically viewed in the same way as lemon zest, lemon juice, or vinegar. To clarify, sumac is as versatile and effective an ingredient as citrus juices. It is made from the sumac berry, which shares the same deep, rich colour as the ground powder.

This spice is extremely high in antioxidants. In other words, it may help balance harmful free radicals which attack our cells, weakening our bodies.(1)

There has also been extremely interesting research into how sumac may act on Type 2 diabetes. Researchers have suggested that ingesting sumac every day for three months can help prevent cardiovascular disease in people with this type of diabetes.(2)

Marvellous mint

Mint and sumac make for beautiful bedfellows. For example, they are paired often in Middle Eastern cuisine, especially in two typical and extremely delicious salads. To clarify, these would be the Arabic fattoush and the Iranian shirazi. And in this raita recipe!

Although both bring a lively, refreshing quality, mint brings a sweet, gentle balance to the bold strength of sumac. That is not to say that mint is lacking in energetic benefits to health. A third of a cup of fresh spearmint leaves contains 12% of the Recommended Dietary Intake (RDI) of Vitamin A; 9% of the RDI of iron; and 8% of the RDI of manganese.(3) To clarify, this recipe contains less than this amount and the nutritional qualities of fresh herbs slightly differs to that of dried herbs. However, garnishing your healthful dip with dried mint will do no ill favours to your health at all, and certainly not to your taste buds!

Appetisers

Ingredients
Print

  • 1 cucumber, peeled
  • ⅓ celery stalk
  • 1 tbsp raisins
  • 1 cup plain soy yoghurt (or any plant-based yoghurt of your choice)
  • 2 tbsp extra virgin olive oil
  • 1 tsp sumac
  • 1 tsp dried mint
  • ¾ tsp dried garlic
  • Juice from ¼ lime
  • Generous pinch of sea salt
  • Sliced lime, to garnish

Typical nutrition / serving

  • Energy: 141kcal
  • Protein: 3.3g
  • Fat: 11.8g
  • Carbohydrate: 6g

Here's how you make it

  1. Finely dice the cucumber and the celery stalk.
  2. In a bowl, add the cucumber, celery and the rest of the ingredients, except for the lime. Mix well.
  3. Plate and add some extra virgin olive oil. Garnish with dried mint, sumac and 2-3 slices of lime.
  4. Enjoy with Erbology Personalised Crackers.

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

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  • (1) Peng et al, Antioxidant and anti-inflammatory activities of pyranoanthocyanins and other polyphenols from staghorn sumac (Rhus hirta L.) in Caco-2 cell models”, Journal of Functional Foods, 2016
    https://bit.ly/33rmBfh.

    (2) Seyedeh et al, “The effect of sumac (Rhus coriaria L.) powder on insulin resistance, malondialdehyde, high sensitive C-reactive protein and paraoxonase 1 activity in type 2 diabetic patients”, Journal of Research in Medical Sciences, 2014
    https://bit.ly/3aXm3QK.

    (3) Nutrition Data
    https://bit.ly/393sjFv.

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