Mediterranean Diet Cucumber and Mint Yogurt Salad
Experience the ultimate refreshment with this Mediterranean Diet Cucumber and Mint Yogurt Salad—a light and creamy dish bursting with vibrant flavors. Perfectly crisp English cucumbers are smothered in tangy, full-fat Greek yogurt, while fresh mint leaves and a hint of zesty lemon juice offer a cooling, herbaceous twist. A touch of garlic, ground cumin, and a drizzle of high-quality extra virgin olive oil elevate the flavor profile with aromatic complexity. Ready in just 15 minutes, this no-cook recipe is an effortless addition to your healthy eating routine, making it an ideal appetizer, side dish, or even a standalone snack. Serve it chilled for an irresistible treat that’s as wholesome as it is delicious! Keywords: Mediterranean cucumber salad, yogurt mint dip, Greek cucumber salad recipe, healthy summer salads.
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Recipe Information
Ingredients
- 1 large English cucumber
- 240 grams Greek yogurt
- 15 grams fresh mint leaves
- 1 medium lemon
- 1 clove garlic
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by washing the English cucumber thoroughly. If the skin is thick or waxy, consider peeling it. Slice the cucumber into thin rounds and set aside.
In a mixing bowl, add the Greek yogurt. Use plain, full-fat Greek yogurt for a creamy texture.
Finely chop the fresh mint leaves and add them to the yogurt. Save a few leaves for garnish if desired.
Juice the lemon, ensuring no seeds are included, and add 2 tablespoons of lemon juice to the yogurt mixture.
Mince the garlic clove finely and add it to the bowl.
Pour in the extra virgin olive oil, then sprinkle the ground cumin, salt, and black pepper over the mixture.
Stir all the ingredients together until well combined, then add the sliced cucumbers. Gently fold the cucumbers into the yogurt mixture, ensuring they're well coated.
Taste and adjust seasoning if necessary. If you prefer more zest, add a little more lemon juice.
For best results, cover the salad and let it chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Garnish with reserved mint leaves before serving. Serve cold.
Nutrition Facts
Calories |
361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1271 mg | 55% | |
| Total Carbohydrate | 29.8 g | 11% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 13.6 g | ||
| Protein | 19.8 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 895 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
