Recipes · Greek · Dips and Spreads
Tzatziki
One serving has 256 kcal and 14 g protein, and at least a fifth of a woman's daily need of cobalamin (47%), riboflavin (42%), phosphorus (33%), selenium (28%) and vitamin K (21%). Ready in 45 minutes.
- Preparation: 45 min
- Makes: 1 serving (254 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, sulphite
Ingredients
- 150 g Yogurt, Greek
- 80 g Cucumber, raw
- 5 g Garlic, raw
- 10 g Olive oil
- 3 g Dill, fresh
- 5 g Vinegar, red wine
- 0.5 g Salt
Method
- Grate the cucumber (no need to peel) and squeeze out as much liquid as possible in a clean towel or sieve.
- Crush the garlic to a paste with the salt using a mortar and pestle or the flat of a knife.
- Mix the yogurt, drained cucumber, garlic paste, olive oil, dill and vinegar together in a bowl.
- Taste and adjust the seasoning.
- Cover and chill for at least 30 minutes so the flavors meld before serving with bread or grilled meat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 256 kcal | 12% |
| Carbohydrates | 10.8 g | |
| Water | 208 mL | |
| Fiber | 0.57 g | 2% |
| Protein | 14.4 g | 30% |
| Tryptophan | 0.01 g | |
| Threonine | 0.03 g | |
| Isoleucine | 0.03 g | |
| Leucine | 0.04 g | |
| Lysine | 0.04 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.04 g | |
| Histidine | 0.02 g | |
| Fat | 17.6 g | |
| Monounsaturated | 10.5 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 19.5 mg | |
| Calcium | 179 mg | 18% |
| Copper | 0.08 mg | 9% |
| Iron | 0.59 mg | 3% |
| Magnesium | 30 mg | 10% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 232 mg | 33% |
| Potassium | 373 mg | 8% |
| Selenium | 15.5 µg | 28% |
| Sodium | 251 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 0.47 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 17.8 µg | 4% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 18.6 µg | 3% |
| Vitamin C | 6.4 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 19.2 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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