Persian Yogurt with Cucumbers (Mast-o Khiar)

At only approx. 15 calories each, Persian Cucumbers are incredibly low in calories. Their skin is a great source of dietary fiber, which helps to reduce constipation and offers some protection against colon cancers by eliminating toxic compounds from the gut.

100 grams of cucumber provides 147 mg of potassium. Potassium is a heart "friendly" electrolyte that helps reduce in blood your pressure. Cucumbers have a mild diuretic property, further helping to reduce blood pressure. 

They are high in Vitamin-K. Vitamin-K plays a crucial role in bone strength by promoting osteoblastic (bone mass building) activity. It also has an established role in the treatment of Alzheimer's disease patients by limiting neuronal damage in their brain.

This popular Mediterranean yogurt dish can be found in many variations, depending on the region. For example, The Greeks have tzatziki. The Persians have this version below.


4 cups plain Greek yogurt (I like Fage best)

1 ½ cups Persian cucumbers, diced

2 tsp, fresh dill, chopped

2 tsp. fresh mint, chopped

1 small clove fresh garlic, minced

½ tsp. salt

¼ tsp. black pepper, freshly ground



In a medium-sized serving bowl gently fold in all ingredients until well mixed. Chill for at least 20 minutes before serving. Serve with your favorite Persian flat bread.

NOTE: Feel free to delete the garlic if you’re not a fan…

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