Labneh is a thick, creamy yogurt cheese made by straining regular yogurt.
Labneh is a smooth, tangy yogurt cheese popular in the Mediterranean region. People love its rich taste and creamy texture. It spreads easily onto toast, wraps, or burgers. You can use it in both salty and sweet dishes, depending on your taste.
In today’s blog, we’ll discuss:
- What is labneh
- How labneh is made
- The history of labneh
- 5 health benefits of labneh
- How to enjoy labneh safely
By the end of this blog, all your concerns related to labneh will be cleared!
What is Labneh?
Labneh is a thick, creamy, yogurt cheese that’s made by straining regular yogurt until most of the whey is removed. This simple procedure gives labneh its rich texture, mild tangy flavour, and thickness greater than Greek yogurt. You can enjoy it as a spread, dip, or as a side dish.
Basic Ingredients of Labneh:
Labneh is made from minimal ingredients, but all constituents add up to its taste.
- Yogurt is the main ingredient of labneh. Full-fat yogurt gives a thicker and creamier texture after straining
- Salt increases the tangy flavor of the labneh and helps in releasing whey from the yogurt
These two are the basic ingredients. You can add olive oil while serving for smoothness and a delicious mouthfeel. (Optional)
Where is Labneh From?
Labneh originated from the Levant region, which includes Lebanon, Syria, Jordan, and Palestine today. In this area, people had been making cheese by straining yogurt for centuries.
With time, the technique spread in the Middle East. The influence of the Ottoman era made labneh popular in Turkey and gave rise to many similar products.
Is there any difference: Labne vs Labneh?
No, there is no difference between labne and labneh; both refer to the strained yogurt cheese. The spelling difference usually depends on the regional dialect.
What to Eat With Labneh?
Labneh’s taste and texture are so versatile that you can pair it with many foods.
- Fresh Veggies: Serve labneh with cucumbers, carrots, and cherry tomatoes to balance high sodium content and get fibre benefits from the veggies.
- Olive oil and Za’atar: Sprinkle olive oil or za’atar on the labneh for a rich taste. It’s the best option for snacks.
- Wraps and Sandwiches: Use labneh as a protein-rich dip for wraps and sandwiches instead of mayonnaise
- Fruits: Enjoy labneh with berries, figs, or pomegranate seeds.
- Pita and Crackers: Use labneh as a dip with crackers or pita bread for quick snacks.
Discover more delicious Middle Eastern pairings see what to eat with hummus for endless dip ideas.
Nutritional Content of Labneh:
One ounce of labneh cheese has:
Calories: 80
Protein: 5 g
Fat: 6 g
Sodium: 530 mg (23% RDI)
Calcium 14% RDI
Vitamin A: 6% RDI
Iron: 2% RDI
RDI means recommended daily intake of these nutrients and vitamins.
5 Health Benefits of Labneh:
Besides taste, labneh offers real nutritional and health benefits:
- High Quality Protein:
One ounce (28g) of labneh has 5g of protein. This protein helps in tissue repair, strengthens immune function, and makes muscles strong.
- Promotes Gut Health with Probiotics:
Labneh is made from cultured yogurt, having beneficial bacteria known, Lactobacillus bulgaricus and Streptococcus thermophilus (probiotics). This improves digestion, immunity, and overall skin health.
- Lower in Lactose:
From straining and fermenting, most of the lactose is removed. That’s why it’s also suitable for people with lactose intolerance issues.
- Supports Bone Health:
Just one ounce of labneh has 14% of the daily calcium intake and 6% of vitamin A that supports bone, teeth, and overall bone health.
- Versatile and Satisfying:
Labneh dip has versatile uses. It can be used as a dip, spread, or dessert. Its high protein and moderate fat content give you the feeling of fulfillment (satiety).
Does Labneh have Probiotics?
Yes, labneh usually has live, active cultures that come from the yogurt. These beneficial bacteria survive even after the straining process in the cheese:
- These bacteria balance gut flora and support digestion
- Boost immunity
- Can help reduce the duration of some infections
Are there any Side Effects of Labneh?
Overall, labneh is a healthy dip, but based on the ingredients, it can have some mild side effects if consumed excessively.
- High Sodium:
One ounce of labneh has 23% sodium (salt). For some people, it can raise blood pressure. Also, high sodium intake (excessively) can increase the risk of stomach cancer.
- Non-vegan:
Because labneh is from dairy products, it’s naturally off-limits for vegans.
- Allergy Risk:
Not suitable for people with dairy allergies or casein sensitivity.
How to Enjoy Labneh Safely?
Follow these tips to enjoy labneh safely and healthily:
- Control your portion size. To avoid excess sodium, stick to 1-2 ounces per serving
- Choose low-sodium options
- Pair labneh with veggies; cucumber, carrots, or whole grain bread to balance sodium and add fibre
- Check labels for probiotics. Some labneh is pasteurized, having less active culture; to take probiotics benefits, ensure the packaging has a probiotics label.
- Avoid it if you’re allergic to dairy products.
With this approach, you can enjoy a creamy, tangy dip with overall health without any side effects.
Labneh vs Tzatziki:
Tzatziki is a Greek dip made from yogurt, grated cucumber, garlic, and herbs such as dill and mint. It’s fresh, cool, and slightly tangy like labneh.
Compared to labneh, tzatziki isn’t made from straining; that’s why it’s light and liquid. On the other hand, labneh is thick and creamy because whey is removed.
Labneh vs Sour Cream:
Sour cream is made by fermenting cream with lactic acid bacteria, which is why it has a rich, tangy flavor. Sour cream has more saturated fat, whereas labneh is rich in protein and has probiotics. Labneh and sour cream share a smooth texture, but the tangy flavor of labneh is stronger!
Conclusion:
Labneh is a delicious and nutritious, creamy, tangy yogurt cheese. It’s rich in protein, calcium, and probiotics, which are beneficial for gut health and overall wellness. It has a thick texture and mild flavor.
And last but not least, if you’re here in Paterson, New Jersey, visit Albasha for authentic Palestinian cuisine. Enjoy fresh labneh, creamy hummus, and sizzling kabobs. Order online or enjoy dine-in. Explore our menu for more details.
FAQs:
Is labneh healthy?
Yes! Labneh is a rich source of protein, calcium, Vitamin A, and probiotics, but moderation is important, as it has high sodium content as well.
Where can I eat Arabic Labneh in Peterston, New Jersey?
Albasha is the best Palestinian restaurant in New Jersey, serving Arabic Labneh, creamy hummus, and authentic Middle Eastern cuisine.
Is Labneh the Same as Greek Yogurt?
No, labneh and Greek yogurt aren’t the same.Though both come from yogurt, straining yogurt to make labneh results in a thicker, creamier texture.
