A cooling dish enjoyed in many Mediterranean, Middle Eastern, and Balkan cuisines. Known as Tarator in Bulgaria, Cacık in Turkey, and Tzatziki soup in Greece, it combines the hydrating freshness of cucumber with the probiotic richness of yogurt, making it perfect for hot weather.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: None
- Total Time: 10 minutes
- Servings: 4
Ingredients
- 2 medium cucumbers, peeled and finely grated or diced
- 2 cups plain Greek yogurt (unsweetened, low-fat or whole depending on preference)
- 1 cup cold water (or ice cubes for extra refreshment)
- 2 cloves garlic, minced
- 2 tablespoons fresh dill, finely chopped (or mint as alternative)
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon salt (adjust to taste)
- ½ teaspoon ground black pepper
- Juice of ½ lemon
Cooking Instruments
- Mixing bowl
- Whisk
- Grater or knife
- Ladle
Instructions
- Prepare cucumbers
- Grate or finely dice the cucumbers. Optionally, squeeze out excess water for a thicker soup.
- Mix base
- In a large bowl, whisk yogurt with water until smooth and creamy.
- Add flavors
- Stir in cucumbers, garlic, lemon juice, olive oil, dill (or mint), salt, and pepper.
- Chill
- Refrigerate for at least 30 minutes before serving to allow flavors to meld.
- Serve
- Ladle into bowls, drizzle with a little olive oil, and garnish with fresh dill or mint.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 7 g |
| Carbohydrates | 9 g |
| Fiber | 1 g |
| Fat | 7 g |
| Saturated Fat | 2.5 g |
| Sodium | 350 mg |
| Vitamin C | 20% DV |
| Calcium | 15% DV |
| Potassium | 10% DV |
Health Benefits
- Digestive health – Yogurt provides probiotics that support gut microbiota.
Reference: Hill C et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014. - Hydration and skin health – Cucumbers are 95% water, promoting hydration and aiding skin health.
Reference: Patel D. Cucumis sativus (cucumber) and its pharmacological profile. Pharmacogn Rev. 2013. - Anti-inflammatory properties – Olive oil and fresh herbs add antioxidants that reduce inflammation.
- Bone support – Yogurt provides calcium and protein important for bone health.
Healthy Tips
- Use kefir instead of yogurt for a lighter, tangier soup.
- Add chopped walnuts or sunflower seeds for extra crunch and omega-3s.
- For a richer soup, substitute water with buttermilk.
- Pair with whole-grain bread or pita for a balanced light meal.
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