Maast-O-Khiar - Persian Cucumber Sauce

1. Beat yogurt well until smooth.

2. If yogurt is too thick, add a bit of water while beating.

3. If fresh mint is used, it should be finely chopped.

4. Add mint, grated onion and cucumber, salt and pepper to yogurt and mix well.

5. Leave in the refrigerator for two hours, then serve.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	8.1467 g
Protein	12.5958 g
Carbohydrates	46.163 g
Energy	311.2442 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0148 g
Water	463.7596 g
Aspartic acid	0.048 g
Calcium, Ca	618.6369 mg
Lutein + zeaxanthin	13.9452 g
Fiber, total dietary	2.6985 g
Carotene, beta	25.3812 g
Niacin	0.0685 mg
Vitamin A, RAE	10.9516 g
Arginine	0.0311 g
Riboflavin	0.0269 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0004 g
Glutamic acid	0.1789 g
Sodium, Na	61.7444 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0003 g
Total lipid (fat)	8.1467 g
Manganese, Mn	0.1369 mg
Fructose	0.5932 g
Proline	0.0187 g
Fatty acids, total saturated 16:0	0.0146 g
Fatty acids, total saturated 8:0	0.0003 g
Sucrose	0.0001 g
Choline, total	4.5355 mg
Sugars, total	25.087 g
Serine	0.0259 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.0033 g
Vitamin B-6	0.0471 mg
Selenium, Se	0.0931 g
Ash	5.9989 g
Vitamin D	240.4037 IU
Fatty acids, total saturated 18:1 undifferentiated	0.0043 g
Pantothenic acid	0.2031 mg
Phenylalanine	0.0322 g
Copper, Cu	0.069 mg
Betaine	0.1046 mg
Thiamin	0.0278 mg
Methionine	0.0115 g
Iron, Fe	0.6528 mg
Carbohydrate, by difference	46.163 g
Phosphorus, P	19.3242 mg
Folate, total	15.0989 g
Tocopherol, gamma	0.0347 mg
Lycopene	0.0575 g
Alanine	0.0328 g
Valine	0.0173 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0004 g
Fatty acids, total saturated 18:2 undifferentiated	0.0057 g
Glycine	0.0271 g
Carotene, alpha	6.3545 g
Glucose (dextrose)	0.4984 g
Fatty acids, total saturated 14:0	0.0019 g
Zinc, Zn	0.1791 mg
Isoleucine	0.0157 g
Fatty acids, total saturated 12:0	0.0003 g
Fatty acids, total polyunsaturated	0.0203 g
Leucine	0.0321 g
Tocotrienol, alpha	0.034 mg
Vitamin A, IU	212.5046 IU
Folate, DFE	15.0989 g
Tryptophan	0.0076 g
Vitamin C, total ascorbic acid	62.9075 mg
Phytosterols	0.6445 mg
Galactose	0.0004 g
Fatty acids, total polyunsaturated 18:1 c	0.0019 g
Starch	0.0632 g
Tyrosine	0.0068 g
Vitamin K (phylloquinone)	6.1586 g
Fatty acids, total saturated	1.0195 g
Histidine	0.0046 g
Fatty acids, total monounsaturated	0.0047 g
Threonine	0.0153 g
Folate, food	15.0989 g
Vitamin D (D2 + D3)	5.8967 g
Cryptoxanthin, beta	14.2919 g
Vitamin E (alpha-tocopherol)	0.0267 mg
Magnesium, Mg	12.3656 mg
Lysine	0.0259 g
Potassium, K	128.6649 mg
Cystine	0.0073 g
Fluoride, F	1.1253 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Onion	0	0	0	0
Cucumber	0.5	9.48	1.7064	0.1264
black pepper	0 teaspoon	0.7216	0.1839	0.0094
plain yogurt	16 ounces	299.3706	43.9531	7.9832
mint	2 teaspoons	1.672	0.3196	0.0277