Simple ingredients can take on a unique flavor by adding a few Indian spices. Reduced fat Greek yogurt is a smart dairy choice and can be used in any creamy salad in place of regular yogurt. It lends salads an extra-creamy texture while reducing calories and increasing protein.

  • 1 cucumber, peeled, seeded, and finely chopped
  • 1 teaspoon chopped onion
  • 1⁄4 teaspoon sea salt
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 2 medium tomatoes, chopped
  • 1 red bell pepper, chopped
  • 3⁄4 cup low-fat (2%) Greek yogurt
  • 1⁄4 cup chopped parsley
In a small bowl, combine the cucumber, onion, and salt and let sit at room temperature for 30 minutes. Transfer to a strainer and squeeze to remove excess water.

Meanwhile, in a small dry skillet over medium-high heat, toast the cumin and coriander until fragrant.

In a large bowl, combine the cucumber mixture, spice mixture, tomatoes, pepper, yogurt, and parsley. Mix well.

2 Servings
Nutrition Information per serving:
Calories: 115
Fat: 3 g (21% calories from fat)
Protein: 10 g (33% calories from protein)
Carbohydrates (net): 11 g (46% calories from carbohydrates)