Bulgarian tarator
Tarator is a traditional Bulgarian chilled soup made with natural yoghurt, chopped cucumber, walnuts, garlic, dill and olive oil. Unlike blended soups, it keeps small crunchy pieces of vegetables and nuts. It is light and hydrating, and provides high-quality dairy protein with few calories.
At a glance
- Prep10 min
- Total10 min
- Servings4 servings
- DifficultyEasy
Allergens
- Dairy
- Tree nuts
Who this recipe is for
A chilled yoghurt and cucumber soup rich in protein and water. It fits into weight-loss plans thanks to its freshness, filling quality and low calorie content.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Wash and peel the cucumber (you can leave thin strips of skin on if it is tender). Coarsely grate it or cut it into very small cubes, as you prefer.
- Finely chop the half garlic clove after removing its germ, and chop the walnuts into small pieces.
- Pour the natural yoghurt into a large bowl and whisk it with half the cold water until smooth and pourable.
- Stir in the chopped cucumber, garlic, walnuts, extra-virgin olive oil, dill and a pinch of salt.
- Mix well and gradually add the remaining cold water until it reaches the desired consistency.
- Refrigerate for at least one hour before eating, so it chills and the flavours develop.
- Serve well chilled in bowls, garnished with a sprig of dill or some chopped walnuts if desired.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with lactose intolerance or following a vegan diet
Use unsweetened natural soy yoghurt or an unsweetened calcium-fortified plant-based yoghurt.
For people with a nut allergy
Replace the walnuts with unsalted toasted sunflower seeds or chopped pumpkin seeds.
If you prefer a smooth, creamy texture
Blend all the ingredients together instead of chopping the cucumber and walnuts by hand.
How to store it
In the fridge it keeps for 1 day, ideally no more than 2. The cucumber releases water and the tarator thins out. Stir before serving. It does not freeze.
Common mistakes and how to avoid them
- The tarator turns out watery because the cucumber releases liquid as it rests. Start with little water and adjust at the end.
- Raw garlic gets stronger over the hours. Use half a clove without the germ and taste before serving.
- Walnuts soften if added from the start. Chop them and add them when serving so they stay crunchy.
Variations
- With plain Greek yoghurt thinned with water, for a creamier tarator.
- With fresh mint instead of dill.
- With lemon zest and a splash of juice, for a sharper note.
Frequently asked questions
What is tarator?
It is a traditional cold soup from Bulgaria, made with yoghurt, cucumber, walnuts, garlic, dill and olive oil. It is served very cold, by the spoonful or in a glass. It contains dairy and tree nuts.
Is tarator eaten cold or warm?
Cold. Chill it for at least an hour before serving, so it gets cold and the flavours settle. Serve it in bowls, with dill or chopped walnuts on top.
How long does tarator last in the fridge?
One day is ideal. Two at most. After that, the cucumber has released water and the tarator is thinner. Stir it before serving.
What it provides
Natural yoghurt provides high-quality protein, calcium and lactic cultures that support digestive wellbeing, while cucumber adds volume, water and fibre with very few calories. Walnuts contribute omega-3 fatty acids and crunch; the moderate amount used keeps the calorie contribution in check.
The dietitian's tip
Start by adding only a little water to the whisked yoghurt, then adjust the amount at the end: cucumber releases liquid naturally as it rests with the salt. This is an ideal quick summer supper that does not require turning on the stove.
It fits into our weight-loss plan. Other chilled soups with fermented dairy or cucumber: Lithuanian chilled beetroot soup and chilled melon and cucumber soup.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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