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Balkan

Tarator

Vegetarian

Таратор · Tarator

A chilled, refreshing soup of yogurt and water with grated cucumber, garlic, dill and walnuts — Bulgaria's go-to summer cooler.

Tarator is a Balkan soup from Bulgaria, ready in about 40 minutes and made with yogurt, cucumber and dill. It serves 4 and is rated beginner to cook.

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Prep
10 min
Cook
0 min
Rest
30 min
Total
40 min
Serves
4
Level
Beginner
Calories
216

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Whisk (opens in a new tab) the yogurt (opens in a new tab) until smooth, then gradually whisk in the cold water to a pourable soup.

    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  2. Step 2

    Stir in the cucumber (opens in a new tab), garlic (opens in a new tab), dill (opens in a new tab), half the walnuts (opens in a new tab), the oil and salt.

  3. Step 3

    Chill for at least 30 minutes. Serve cold, scattered with the remaining walnuts (opens in a new tab), with an ice cube in each bowl if it's very hot.

    • 1 min

About this dish

Origin
Bulgaria · Well documentedRelated yogurt-cucumber dishes are made across the Balkans and Turkey.Also popular in SerbiaMore food from Bulgaria
Dish
Lunch · Dinner · Soups
Cooking method
No-cook
Taste
refreshing, tangy, garlicky, herby
Diet
Vegetarian (lacto-ovo) · No gluten ingredients · Keto-style · Low-carb
All labelsVegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · No gluten ingredients · Egg-free · No added sugar · Alcohol-free · Pork-free · Beef-free · Keto-style · Low-carb
With the listed swaps: Vegan, Plant-based, Ovo-vegetarian, Dairy-freeWorked out from the ingredients. How labels work
Good for
Make-ahead · Budget-friendly
Cook more with
Yogurt · Cucumber · Dill · Garlic · Walnuts

Allergens

  • Contains, can be adapted: Milkfrom yogurt
  • Contains: Tree nutsfrom walnuts

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

216 kcal per serving

Calculated

1 serving ≈ 283 g · recipe makes 4

Where the energy comes from

  • Protein 12%
  • Carbohydrate 19%
  • Fat 70%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy216 kcal76 kcal
Protein6.5 g2.3 g
Carbohydrate10.6 g3.8 g
Net carbohydrate9.5 g3.4 g
Sugars7.4 g2.6 g
Added sugars0 g0 g
Fibre1.1 g0.4 g
Fat17.5 g6.2 g
Saturated fat3.9 g1.4 g
Trans fat——
Cholesterol16 mg6 mg
Sodium498 mg176 mg
Salt equivalent1.2 g0.4 g
Vitamins & minerals per serving
Potassium
359 mg
Calcium
184 mg
Iron
0.6 mg
Magnesium
43 mg
Vitamin A (RAE)
39 µg
Vitamin C
4 mg
Vitamin D
0.1 µg
Vitamin B12
0.5 µg
Folate (DFE)
25 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Salting and squeezing the grated cucumber is unnecessary here — its juice is part of the soup.

Common mistakes

  • Using low-fat or set yogurt without whisking it smooth first gives a lumpy soup.

Serve with

  • Serve as a starter or alongside grilled meat and bread.

Storage

  • Refrigerate for up to 1 day.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Sauces, chutneys & dips for this dish

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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