Discover the authentic taste of Kurdish cuisine with our Mast-o-Khiar recipe. This refreshing yogurt and cucumber soup is flavored with mint and garlic, offering a cool and savory experience perfect for any meal. Learn how to make this traditional Kurdish dish with our easy-to-follow recipe and enjoy a deliciously unique soup that’s both healthy and satisfying.

Ingredients:

- 2 cups plain Greek yogurt

- 1 large cucumber, peeled and finely diced

- 2 cloves garlic, minced

- 2 tablespoons fresh mint, finely chopped (or 1 tablespoon dried mint)

- 1 tablespoon olive oil

- Salt and pepper to taste

- Optional: 1 tablespoon chopped walnuts for garnish

Instructions:

Prepare the Cucumber: Peel and finely dice the cucumber. If you prefer a less watery soup, you can sprinkle a little salt on the cucumber and let it sit for 10 minutes to draw out excess moisture. Then, pat it dry with paper towels.

Mix Yogurt and Ingredients: In a large mixing bowl, combine the Greek yogurt, diced cucumber, minced garlic, and chopped mint. Stir well to mix all ingredients evenly.

Season the Soup: Add salt and pepper to taste. Adjust the seasoning according to your preference.

Chill: Cover the bowl and refrigerate the soup for at least 30 minutes to let the flavors meld and the soup to chill.

Serve: Before serving, drizzle the olive oil over the soup and sprinkle with additional mint or chopped walnuts if desired.

Enjoy: Serve the Mast-o-Khiar chilled as a refreshing appetizer or light main course.

This simple and delicious Kurdish yogurt soup is perfect for a cooling summer dish or a light starter for any meal.

Nutritional Values:

Greek Yogurt:

 - Calories: 100

 - Protein: 10 grams

 - Carbohydrates: 6 grams

 - Fat: 0 grams

 - Calcium: 200 mg

Benefits:

 - High in protein, which supports muscle growth and repair.

 - Rich in calcium, promoting strong bones and teeth.

 - Contains probiotics that support gut health and boost the immune system.

Cucumber:

 - Calories: 16

 - Protein: 0.7 grams

 - Carbohydrates: 4 grams

 - Fat: 0.1 grams

 - Fiber: 0.5 grams

Benefits:

 - Hydrating due to its high water content (about 95%).

 - Low in calories, ideal for weight management.

 - Rich in antioxidants like beta-carotene, which combat free radicals.

Garlic:

 - Calories: 4

 - Protein: 0.2 grams

 - Carbohydrates: 1 gram

 - Fat: 0 grams

 - Fiber: 0.1 grams

Benefits:

 - Has antimicrobial properties that help fight infections and boost immune function.

 - May help lower blood pressure and cholesterol levels, supporting heart health.

 - Contains anti-inflammatory compounds that reduce inflammation in the body.

Fresh Mint:

 - Calories: 1

 - Protein: 0.1 grams

 - Carbohydrates: 0.3 grams

 - Fat: 0 grams

 - Fiber: 0.1 grams

Benefits:

 - Aids in digestion and helps alleviate indigestion.

 - Contains antioxidants that protect cells from damage.

 - Adds a fresh flavor without extra calories.

Olive Oil:

 - Calories: 120

 - Protein: 0 grams

 - Carbohydrates: 0 grams

 - Fat: 14 grams (mostly monounsaturated fat)

Benefits:

 - Rich in monounsaturated fats that support cardiovascular health.

 - Contains antioxidants like vitamin E and polyphenols.

 - Helps reduce inflammation and may lower the risk of chronic diseases.

Walnuts (Optional, per 1 tablespoon chopped):

 - Calories: 50

 - Protein: 1 gram

 - Carbohydrates: 2 grams

 - Fat: ~5 grams (includes omega-3 fatty acids)

Benefits:

 - High in omega-3 fatty acids, supporting heart health.

 - Contains antioxidants and nutrients that may improve brain function.

 - May help reduce inflammation in the body.

These ingredients not only enhance the flavor of Mast-o-Khiar but also provide a range of health benefits.