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Mast-o-Khiar (Persian Cucumber Yogurt)

Thick Greek yogurt with crunchy cucumber, garlic, and plenty of mint. A cool, high-protein side for kebabs and stews.

Prep: 10 min Cook: 0 min Total: 10 min + 30 min chilling Serves: 6

Ingredients

  • 2 cups (480g) plain Greek yogurt, 2% or whole
  • 2 (240g) Persian or mini cucumbers, finely diced
  • 1 small clove (3g) garlic, grated
  • 1 Tbs (2g) dried mint, plus more for topping
  • 1 Tbs (4g) fresh dill, chopped (optional)
  • 1/2 tsp (3g) salt
  • Black pepper, to taste
  • Dried rose petals, for topping (optional)

Instructions

  1. Stir together the yogurt, cucumbers, garlic, dried mint, dill, salt, and pepper.
  2. Cover and chill for at least 30 minutes so the flavors blend.
  3. Stir again, then top with a pinch of dried mint and crumbled rose petals if you have them.

Notes

  • Why it’s diabetes-friendly: Plain Greek yogurt has a lot of protein and very little sugar. A scoop next to a stew, or before the rest of the meal, is an easy way to eat protein first.
  • Raisins: Many Persian versions stir in raisins, and sometimes walnuts. I leave out the raisins to keep the sugar down. A tablespoon of chopped walnuts adds crunch.
  • Use regular plain yogurt for a thinner, more traditional texture. It has about half the protein of Greek yogurt.
  • Keeps 3 days in the fridge. Stir before serving, since the cucumbers release some water.