Mast-o khiary is a classic dish from Iran. The name of the salad comes directly from the Persian language – “Mast” means yogurt, and “khia” cucumber. This itself indicates how simple and natural the composition of this dish is. But don’t be fooled by minimalism – Mast -O Khiar can surprise with the depth of taste, especially when we enrich it with aromatic herbs, crunchy nuts or sweet dried fruit.
The roots of this dish date back to ancient Persia. The yogurt was then considered not only food, but also for natural coolant – Perfect for a hot, dry climate of the Middle East. Cucumber, thanks to its lightness and high water content, perfectly blended with yogurt, creating a refreshing and filling dish.
Mast -O Khiar quickly gained popularity throughout Iran – today you will find it both on the tables of ordinary families and in the menu of exquisite restaurants. It is often given as starter for meat and rice dishesbut it may also function as an independent, light dish.
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Ingredients in the basic provision:
- 500 g of natural yogurt (preferably thick, Greek type),
- 2-3 ground cucumbers or a large greenhouse cucumber,
- 3-5 teaspoons of olive oil,
- a handful of roasted walnuts,
- a handful of previously soaked raisins,
- salt and freshly ground pepper to taste,
- A handful of fresh mint (you can also add dill or coriander).
Preparation:
- Peel the cucumbers and remove the seed nests, then cut into small cubes.
- In a bowl, mix yogurt with oil, season with salt and pepper.
- Add cucumbers, mint, raisins and chopped nuts.
- Set aside in the fridge for a minimum of 30 minutes so that the flavors bite.
- Before serving, you can decorate the dish with a few mint leaves or a little dried rose petals.
Variants that you need to try:
- with herbs and spices – The addition of fresh herbs not only enriches the taste of the salad, but also increases its health values. Mint and dill have a supportive effect on digestion, and coriander and chives give oriental depth.
- With rose petals – For fans of unusual flavors – dried edible rose petals will introduce a note of elegance and a floral aroma. This is a classic addition in Persian variations Mast-O KHIAR.
- With pomegranate and pistachios – For a slightly more sophisticated version, it is worth adding pomegranate stones and chopped pistachios – WOW effect guaranteed, not only taste, but also visual.
Although Persian salad perfectly matches the menu of people who care about the figure, its advantages reach much further. This is a real treasury of healthy nutrients.
- Natural yogurt is a source of protein, calcium, B vitamins and probiotic bacteria. The latter support digestion, have a positive effect on the intestinal microflora and improve the body’s immunity.
- Cucumber is one of the least caloric vegetables – As much as 96% of its mass is water. It helps to cleanse the body, supports the kidneys and has a slightly diuretic effect. It also contains valuable fiber, which supports digestion and satiety.
- Nuts Italian is not only a delicious crunchy add -on. Are a source of healthy unsaturated fatsthat support the work of the heart and brain. They also contain vegetable protein, magnesium, phosphorus and vitamin E – a set that cares for better concentration, beauty and energy.
- Soaked raisins are a delicate, natural way to add sweets to a salad. They are rich in antioxidants, fiber and iron. They support intestinal peristalsis and gently regulate blood sugar levels.
What Mast-O Khiar does a great salad for people on a diet is above all her Low calorie and high fiber and protein content. Thanks to this, after eating a portion, we feel full for a long time, avoiding hunger attacks between meals.
It can be treated as an independent light dish for dinner or lunch, or as an addition to lean meate.g. grilled chicken. What’s more – thanks to the content of nut and oil fats, the salad also provides energy for a long time and does not lead to sudden blood sugar jumps.
If you want to prepare more A complete meal in a Persian style, you can combine a salad with a main course, e.g. chicken after Persian with molasses from pomegranate. In the vegetarian version, in turn, a great complement to the salad will be baked eggplant, lentils or grilled Halloumi. In another variant, give it as a dip to crunchy pita breads.
Source: NowowoPuje.pl
