Khyar bi Laban: Mid-Eastern Cucumber Yogurt Salad

Khyar bi Laban, a refreshing cucumber yogurt salad, is a staple in Middle Eastern cuisine, cherished for its simplicity and cooling properties. This dish, often enjoyed during hot summer months, is both a delicious and nutritious addition to any meal. Known for its versatility, Khyar bi Laban can be served as a side dish, a dip, or even a light snack. Let’s explore the history, health benefits, and step-by-step instructions to prepare this delightful dish.

Khyar bi Laban, literally translating to “cucumber in yogurt,” has deep roots in the culinary traditions of the Levant region, including countries like Lebanon, Syria, Jordan, and Palestine. This dish reflects the Mediterranean diet’s focus on fresh, simple ingredients and has been a part of Middle Eastern meals for centuries.

Historically, yogurt has been a central element in Middle Eastern cuisine, celebrated not just for its flavor but also for its health benefits. The practice of mixing yogurt with vegetables, herbs, and spices dates back to ancient times when food preservation was a priority, and yogurt’s probiotic properties were prized. Khyar bi Laban, in particular, became a popular dish in warm climates due to its cooling effects, making it a refreshing counterbalance to the region’s often spicy and savory dishes.

Khyar bi Laban is more than just a simple salad; it’s a celebration of fresh ingredients and time-honored culinary traditions. Whether you’re new to Middle Eastern cuisine or a seasoned fan, this dish is a must-try. Its light, creamy texture and refreshing flavors make it the perfect accompaniment to any meal, especially during warmer months.

Khyar bi Laban is not only a culinary delight but also a nutritious addition to your diet. Here’s why:

1. Rich in Probiotics: Yogurt is a natural source of probiotics, which promote gut health and aid in digestion.
2. Hydrating: Cucumbers are composed mostly of water, making this dish excellent for hydration, especially during hot weather.
3. Low in Calories: Both yogurt and cucumbers are low in calories, making Khyar bi Laban a healthy, guilt-free option.
4. High in Vitamins and Minerals: Cucumbers provide vitamins K and C, along with potassium, while yogurt offers calcium and protein.
5. Antioxidant Properties: The fresh herbs often used in this dish, such as mint, are rich in antioxidants, contributing to overall health.

Print Recipe

Khyar bi Laban: Mid-Eastern Cucumber Yogurt Salad

Cooking Method: Blending Cuisine: Mediterranean Courses: Appetizers, Dinner, Salads, Sauces & Dips, Side Dishes Recipe Keys: C Corn Free Egg Free High Protein S Soy Free S Sugar Free V Vegetarian

Difficulty: Beginner Cook Time 10 mins

Servings: 4

Description

Khyar bi Laban is a classic Middle Eastern cucumber yogurt salad that blends creamy yogurt, fresh cucumbers, and aromatic herbs. This refreshing and light dish is perfect for warm weather, offering a delightful balance of flavors that complements a variety of meals. Ideal as a side dish, dip, or snack, it's a healthy and hydrating addition to any table.

Ingredients

Servings

• 2 cups Plain full-fat yogurt (Greek yogurt works well too)

• 1 Large cucumber, finely diced or grated

• 2 Cloves Garlic, minced (optional)

• 1 tbsp Extra virgin olive oil

• 1 tbsp Fresh mint or dill, finely chopped (optional)

• Salt to taste

• 1 tsp Lemon juice

• Freshly ground black pepper (optional)

• Fresh mint leaves or dill (optional) (For Garnish)

Instructions

1. Prepare the Cucumber:

   • Start by peeling the cucumber if desired, though leaving the skin on can add extra texture and nutrients.
     Finely dice or grate the cucumber. If you opt to grate it, lightly squeeze the grated cucumber to remove excess water, which helps prevent the salad from becoming too watery.

1. Mix

   Mix the Base:

   In a mixing bowl, combine the plain yogurt with minced garlic (if using). Stir well until the yogurt is smooth and creamy.

   Add the Cucumber:

   Fold in the diced or grated cucumber. Stir until the cucumber is evenly distributed throughout the yogurt.

1. Seasoning and Serving

   Season the Salad:

   Add salt to taste, and if desired, a pinch of freshly ground black pepper. Stir in the fresh mint or dill for added flavor and aroma.

   
   For a tangier version, squeeze the juice of half a lemon into the mixture and stir well.

   
   Garnish and Serve:

   Transfer the Khyar bi Laban to a serving bowl.
   Drizzle a bit of olive oil on top and garnish with additional mint leaves or dill, if desired.
   Serve chilled as a side dish, dip, or light snack.

Notes

 1. Optional Additions:

Spices: For a Middle Eastern twist, sprinkle a pinch of sumac or za'atar on top before serving.
Veggies: Add finely chopped tomatoes or bell peppers for extra crunch and color.

2. Serving Suggestions

Khyar bi Laban is versatile and can be paired with various dishes:

With Grilled Veggies or meats 
As a Dip: Pair with pita bread, pita chips, or fresh vegetables.
On Its Own: Enjoy as a refreshing, healthy snack or appetizer.

Or with any kind of rice dishes