This refreshing soup, known as Tarator, is one of the most iconic Albanian summer dishes. It is a cold yogurt-based soup with cucumber, garlic, olive oil, and dill, enjoyed as a light starter or side dish. Tarator reflects Albania’s Mediterranean and Balkan influences, with ties to similar dishes across the region such as Turkish cacık and Greek tzatziki.
Historical Context
Tarator has roots in Ottoman cuisine, but Albanians made it their own by turning it into a light, drinkable soup rather than just a dip. It became especially popular as a cooling dish during hot Balkan summers. Traditionally, it is served alongside grilled meats, rice dishes, or simply as a refreshing meal on its own.
In Albanian culture, Tarator represents hospitality and freshness, often made with homemade yogurt, locally grown cucumbers, and fragrant herbs.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 0 minutes
- Total Time: 10 minutes
- Servings: 4
Ingredients
- 2 cups plain Greek yogurt (unsweetened, low-fat or whole depending on preference)
- 2 medium cucumbers, finely diced or grated
- 2 garlic cloves, crushed
- 3 tablespoons extra virgin olive oil
- 1–2 tablespoons lemon juice (optional, for tanginess)
- 2 tablespoons fresh dill, chopped
- ½ teaspoon sea salt
- 2 cups cold water (adjust for thickness)
- Cracked black pepper to taste
- Walnuts (optional, for garnish)
Cooking Instruments
- Mixing bowl
- Whisk or spoon
- Cutting board and knife
- Garlic press (optional)
Instructions
- Prepare the yogurt base
In a large bowl, whisk the yogurt with cold water until smooth. Adjust the thickness to your preference (soupier or creamier). - Add vegetables and flavoring
Stir in cucumbers, garlic, olive oil, dill, salt, and pepper. - Chill and serve
Refrigerate for at least 15–20 minutes before serving. Garnish with chopped walnuts or extra dill.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 6 g |
| Carbohydrates | 7 g |
| Fiber | 2 g |
| Fat | 8 g |
| Saturated Fat | 2 g |
| Sodium | 300 mg |
| Vitamin C | 15% DV |
| Calcium | 20% DV |
| Potassium | 12% DV |
Health Benefits
- Supports gut health
Yogurt provides probiotics that promote a balanced gut microbiota.
Reference: Hill C et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on probiotics. Nat Rev Gastroenterol Hepatol, 2014. - Hydration and electrolyte balance
Cucumbers are 95% water and help with hydration, especially in hot climates.
Reference: Guelinckx I et al. Contribution of water from food and fluids to total water intake: analysis across countries. Eur J Nutr, 2016. - Anti-inflammatory properties
Garlic and dill contain bioactive compounds with antioxidant and anti-inflammatory effects.
Reference: Bayan L et al. Garlic: a review of potential therapeutic effects. Avicenna J Phytomed, 2014. - Bone and muscle health
Yogurt provides protein and calcium, essential for bone density and muscle repair.
Healthy Tips
- Use low-fat yogurt if you want to reduce calories, or whole yogurt for extra creaminess.
- To make it vegan, substitute yogurt with coconut or soy yogurt.
- Add crushed walnuts or pumpkin seeds for extra protein and healthy fats.
- Serve as a cooling companion to grilled meats or spicy dishes.
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