Herbed Cucumber & Yogurt Dip with Lemon Zest
This vibrant, creamy dip is a nutritionally re-engineered classic, designed for the modern Mediterranean table. By incorporating fiber-rich chia seeds and prioritizing heart-healthy olive oil, we’ve created a dip that’s as wholesome as it is delicious. The bright notes of lemon zest and a generous blend of fresh herbs make it the perfect accompaniment for grilled fish, whole-grain pita, or a colorful platter of raw vegetables.
Servings 8
Calories 78kcal
Equipment
- Box grater
- Fine-mesh Sieve
- Medium mixing bowl
- Spatula
- Zester or microplane
Ingredients
- 1 medium English cucumber unpeeled (about 300g)
- 1/4 teaspoon kosher salt plus a pinch for draining
- 2 cups 454g non-fat plain Greek yogurt
- 2 tablespoons high-quality extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon finely grated lemon zest
- 2 large garlic cloves minced to a paste
- 1 tablespoon white chia seeds
- 2 tablespoons fresh dill finely chopped
- 2 tablespoons fresh mint finely chopped
Instructions
- Prepare the Cucumber Base: Set a fine-mesh sieve over a medium bowl. Using the large holes of a box grater, grate the unpeeled English cucumber directly into the sieve. Sprinkle with a generous pinch of kosher salt and toss gently to combine. Allow the cucumber to drain for at least 10 minutes to release its excess water.
- Press and Dehydrate: After draining, use the back of a spatula or your hands to press the grated cucumber firmly against the sieve, expelling as much liquid as possible. Discard the pressed cucumber water. Transfer the dry cucumber shreds to a separate, larger mixing bowl.
- Bloom the Chia Seeds: In a small bowl, combine the fresh lemon juice and the white chia seeds. Stir and set aside for 5 minutes. This step allows the chia seeds to begin gelling, which will add thickness and a boost of fiber to the final dip.
- Construct the Yogurt Foundation: To the bowl with the dry cucumber, add the non-fat Greek yogurt, extra virgin olive oil, minced garlic paste, lemon zest, and the remaining 1/4 teaspoon of kosher salt.
- Incorporate the Flavor Elements: Pour the bloomed chia seed and lemon juice mixture into the yogurt base. Add the finely chopped fresh dill and mint.
- Combine and Chill: Using a spatula, fold all the ingredients together until they are thoroughly combined and the dip is uniform in consistency. For the best flavor, cover the bowl and chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve cool.
Notes
- Cucumber Choice: English cucumbers are ideal for this recipe as they have thinner skin and fewer seeds, resulting in a smoother, less bitter dip. There is no need to peel them.
- Garlic Intensity: For a milder garlic flavor, you can briefly soak the minced garlic in the lemon juice before adding it to the recipe.
- Serving Suggestions: This versatile dip is a perfect partner for grilled chicken or salmon, a topping for gyros on whole-wheat flatbread, or as the centerpiece of a crudité platter with bell peppers, carrots, and cherry tomatoes.
- Storage: The dip can be stored in an airtight container in the refrigerator for up to 3 days. The consistency may thicken slightly due to the chia seeds.
Nutrition Facts
Per serving: 1 of 8- Calories: 78 kcal
- Total Fat: 4.2 g
- Saturated Fat: 0.6 g
- Sodium: 73 mg
- Total Carbohydrates: 3.7 g
- Dietary Fiber: 1.1 g
- Total Sugars: 2.3 g (all naturally occurring)
- Added Sugars: 0 g
- Protein: 6.5 g