Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 medium-sized cucumber, peeled (save some as garnish)
- 2 spring onions
- 1 clove garlic, crushed and finely chopped
- 1 carton natural, low-fat plain yogurt (aprox 8 oz)
- 2 1/2 oz sour cream
- 1 tbls fresh mint, chopped (save a few leaves as garnish)
- 1 tspn lemon juice
- salt & freshly ground black pepper
- =
Directions
Finely grate or chop cucumber over a bowl (so you can catch any of the liquid).
Finely chop the white bulbs of the spring onions and about 3 inches of the green stalks.
Mix all ingredients (including the cucumber juice).
Season to taste with salt & pepper.
Chill in the fridge until cool.
To serve, ladle into individual dishes and garnish with thin slices of cucumber and sprigs of fresh mint or chopped mint.