Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 tsp ground cardamom
- 1 tsp ground cumin
- ¼ tsp cayenne
- 1 onion, chopped
- 2 garlic cloves, minced
- ¼ tsp salt
- 1 (28-oz) can whole peeled tomatoes, with juices
- 1⅓ cups low-fat or non-fat plain yogurt
- 1 tbsp fresh lime juice
Directions
In a large nonstick skillet, heat oil over medium-high heat.
Add cardamom, cumin, and cayenne; cook, stirring, until fragrant, about 30 seconds.
Stir in onion, garlic, and salt; reduce the heat to medium and cook until onion is softened, about 5 minutes.
Add tomatoes and their juices, bring to a simmer, and cook for 10 minutes.
Remove from the heat.
Cool briefly and then stir in yogurt and lime juice.
Transfer half of the tomato mixture to a blender and puree until smooth; pour into a large bowl.
Repeat with remaining tomato mixture; pour into the bowl.
Cover and refrigerate until chilled, about 30 minutes.
Serve chilled.