Cucumber-Yogurt Salad

Charter Issue, 1990

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A refreshing accompaniment to a main course of meat or fish, this cucumber-yogurt salad also makes a tasty filling for pita bread. If the cucumbers are grated instead of chopped, this mixture can be served as a dip.

Cucumber-Yogurt Salad


  • 4 large cucumbers, peeled
  • 1/2 teaspoon salt
  • 2 cups low-fat plain yogurt
  • 2 teaspoons lemon juice
  • 2-4 cloves garlic, minced
  • Freshly ground pepper, to taste
  • 2 tablespoons chopped fresh parsley, or 2 tablespoons chopped fresh mint
  • 1 tablespoon extra-virgin olive oil


  1. Cut cucumbers in half and seed. Cut each cucumber boat in half lengthwise and then halve each quarter. Cut crosswise into 1/4-inch pieces. Place in bowl, sprinkle salt on top, toss and set aside for at least 20 minutes.
  2. Combine yogurt, lemon juice, garlic, pepper, and parsley (or mint) in a medium bowl. Stir in the oil briskly.
  3. Drain the cucumbers, return them to the bowl, pour the yogurt mixture over and toss well.


Per serving: 146 calories; 6 g fat (2 g sat, 3 g mono); 7 mg cholesterol; 16 g carbohydrates; 8 g protein; 2 g fiber; 383 mg sodium; 687 mg potassium.

Nutrition Bonus: Vitamin C (23% daily value), Potassium (20% dv), Calcium (27% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 low-fat milk

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