Grated cucumber folded into low-fat yogurt with roasted jeera and pepper. Blue default: low-sodium, no sugar.

Nutrition (est., 150 g): ~80–120 kcal • ~6–9 g carbs • ~6–9 g protein • ~2–4 g fat
Diabetic/Blue note: Eat Often (Blue)—hydrating, lowers meal glycemic load.
Weight-loss tips: Low-fat, extra cucumber, pepper–lemon; use as half the plate with spicy mains.
Local Names: Hindi Kheera Raita; Tamil Vellarikkai Raita; Telugu Dosekaya Perugu Pachadi (raita style).