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Cucumber-Yogurt Salad

:  Charter Issue, 1990

Your rating: None Average: 3.8 (16 votes)

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 Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Nutrition

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


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Entertaining, casual
Picnic
Potluck
Type of Dish
Salad, side/appetizer
Side dish, vegetable
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High potassium
Gluten free
Servings
4
Main Ingredient
Vegetarian, other
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Publication
Charter Issue, 1990
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