Cucumber Salad (Tzatziki)

3.5
(2)
2 Reviews

This garlicky cucumber-yogurt salad is delicious served with grilled lamb or as a dip for toasted pita chips.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
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Cook Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Low-Carb Diabetes-Friendly Low-Sodium Low Added Sugar Heart-Healthy Vegetarian Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 1 large or 2 small cucumbers, peeled, halved and seeded

  • 1 clove garlic, peeled

  • ¼ teaspoon salt

  • ½ cup low-fat plain yogurt

  • 2 tablespoons chopped fresh mint, or 2 teaspoons dried

  • Freshly ground pepper, to taste

Directions

  1. Coarsely shred cucumber and gently squeeze by hand to remove excess liquid. Place the garlic on a cutting board, chop coarsely and sprinkle with salt. Work the salted garlic into a paste with the flat side of a chef's knife.

  2. Whisk together the garlic paste, yogurt and mint in a medium bowl. Stir in the shredded cucumber. Season with salt and pepper to taste.

Originally appeared: EatingWell Magazine, November/December 1993

Nutrition Facts (per serving)

30 Calories
1g Fat
4g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 30
% Daily Value *
Total Carbohydrate 4g 2%
Dietary Fiber 1g 3%
Total Sugars 3g
Protein 2g 4%
Total Fat 1g 1%
Saturated Fat 0g 2%
Cholesterol 2mg 1%
Vitamin A 182IU 4%
Vitamin C 3mg 3%
Folate 16mcg 4%
Sodium 169mg 7%
Calcium 73mg 6%
Iron 1mg 3%
Magnesium 16mg 4%
Potassium 184mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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