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Cacik (Turkish cucumber and yogurt salad)
A refreshing salad that's good with grilled or barbecued lamb.
What you need
- 1 large cucumber, diced
- 1-2 tsp sea salt, finely ground
- 4-5 cloves garlic, peeled
- 1/2 litre yogurt
- black pepper
- 3 tsp dried mint
- 60 ml chopped fresh mint
Method
Put the diced cucumber into a colander. Sprinkle with the sea salt. Leave to drain for at least an hour.
Press the cucumber with your hands to extract as much liquid as possible. Dry with kitchen paper.
Crush the garlic with a large bladed knife, adding a little salt to make it creamy. Add to the yogurt.
Add the pepper and nearly all the mint to the yogurt.
Half an hour before serving, stir in the cucumber. Chill well.
Sprinkle with remaining mint before serving.
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Preparation 5 minutes Waiting » 30 minutes Chill 30 minutes Total 35 minutes -
Energy 18.9 kcal/serving Fat 0.38 g/serving Carbohydrates 9.37 g/serving Glycaemic Index 5 Glycaemic Load 0.14 
Serving suggestion
Lamb kebabs.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 78.8 | 91.7 | 10475 | 8350 |
| Energy (kcal) | 18.9 | 22.0 | 2500 | 2000 |
| Protein (g) | 0.99 | 1.15 | ||
| Carbohydrate (g) | 3.54 | 4.13 | 345 | 275 |
| Fat (g) | 0.32 | 0.38 | 95 | 70 |
| Fat (saturated) (g) | 0.15 | 0.18 | ||
| Fibre (g) | 0.78 | 0.91 | ||
| Sodium (mg) | 587 | 684 | ||
| Salt (equivalent) (g) | 1.47 | 1.71 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 21.7 | 25.3 | 800 |
| Vitamin B-12 (µg) | 0.02 | 0.02 | 1 |
| Vitamin B-6 (mg) | 0.08 | 0.09 | 2 |
| Vitamin C (mg) | 4.95 | 5.77 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.07 | 0.09 | 10 |
| Zinc (mg) | 0.23 | 0.27 | 15 |
| Calcium (mg) | 29.2 | 34.0 | 800 |
| Folate (mcg) | 12.4 | 14.5 | 200 |
| Iron (mg) | 0.60 | 0.70 | 14 |
| Magnesium (mg) | 12.1 | 14.1 | 300 |
| Niacin (mg) | 0.22 | 0.25 | 18 |
| Pantothenic acid (mg) | 0.18 | 0.21 | 6 |
| Riboflavin (mg) | 0.03 | 0.04 | 1.6 |
| Phosphorous (mg) | 26.2 | 30.5 | 800 |
| Thiamin (mg) | 0.03 | 0.03 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible black pepper, fresh mint or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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