Entry

Tarator

Name: Tarator
Prep time: 12 min
Total time: 12 min
Yield: 4 servings
Cuisine: Bulgaria
Ingredients: 600 g live Bulgarian yogurt; 400 g cucumbers, finely diced or coarsely grated; 1 clove garlic, crushed to a paste with salt; 40 g walnuts, lightly crushed; 10 g fresh dill, chopped; 20 ml cold-pressed sunflower or olive oil; 150 ml iced water

Chilled probiotic cucumber and yogurt soup with dill, walnuts and cold-pressed oil.

12 min 4 servings 41 kcal per serving

Ingredients

600 glive Bulgarian yogurt
400 gcucumbers, finely diced or coarsely grated
1 clovegarlic, crushed to a paste with salt
40 gwalnuts, lightly crushed
10 gfresh dill, chopped
20 mlcold-pressed sunflower or olive oil
150 mliced water

Method

01
Whisk the yogurt smooth, then loosen with iced water until it pours like single cream.
02
Stir through the cucumber, garlic paste and most of the dill.
03
Season carefully — cold dulls salt, so taste once chilled.
04
Rest in the refrigerator for at least 30 minutes so the flavours settle and the soup turns properly cold.
05
Ladle into chilled bowls, scatter walnuts and remaining dill, and finish with a thread of oil and one ice cube per bowl.

Why this dish works

Tarator is built for 4 servings and lands at roughly 41 kcal per plate, with 11g protein, 12g carbohydrate and 8g fat across the recipe. It comes together in about 12 minutes using 7 whole-food ingredients — led by live bulgarian yogurt, cucumbers, finely diced or coarsely grated, garlic, crushed to a paste with salt — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The entry sits inside our Bulgaria collection and carries the Gluten-Free, High-Protein, Low-Glycemic, Anti-Inflammatory, Blood Pressure tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 5 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

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