VelvetGarlic and Herb Yogurt Sauce
Inspired by techniques from America's Test Kitchen.
A no-cook yogurt sauce brightened with minced garlic, cilantro and mint, loose enough to spoon over grilled meat, fish or vegetables. A short rest lets the raw garlic mellow and the herbs perfume the whole bowl before it goes to the table.
Always check the labels of the products you use.
Method
- 1
Mince the garlic and herbs. Press the garlic clove through a garlic press, or mince it as finely as possible with a knife. Finely mince the cilantro and mint leaves.
- 2
Stir together. In a small bowl, stir the yogurt, garlic, cilantro and mint together until evenly combined.
- 3
Season and rest. Stir in the salt and pepper. Let the sauce stand at room temperature at least 30 min so the raw garlic mellows and the herbs perfume the yogurt throughout.
- 4
Finish. Stir again and taste, adding a little more salt or pepper if needed, before serving.
Storage
Keep refrigerated in a covered container and use within 3-4 days; stir before serving, as the herbs settle. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
2.2 g protein for 39 kcal = 5.6 g per 100 kcal, so protein gives about 23% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the EU condition. How we decide
EU nutrition claims
- Low sugars: 4.6 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 63 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g (WHO). The share shown is the share of one serving. WHO
Equipment
- chef's knife
- chopping board
- garlic press (optional)
- small mixing bowl
- measuring jug and spoons
- spoon for stirring
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 39 kcal |
| Protein | 2.2 g |
| Carbohydrate | 3.3 g |
| of which sugars | 2.9 g |
| of which free sugars | 0 g |
| Fat | 2 g |
| of which saturates | 1.3 g |
| Fibre | 0.1 g |
| Salt | 0.44 g |
Protein per 100 kcal
5.6 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
