Recipes · Bulgarian · Soups and Broths
Tarator (Bulgarian Cold Yogurt and Cucumber Soup)
One serving has 281 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (38%), copper (34%), phosphorus (32%), riboflavin (25%), calcium (23%) and cobalamin (23%). Ready in 45 minutes.
- Preparation: 45 min
- Makes: 1 serving (370 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, nut
Ingredients
- 150 g Yogurt, plain, whole milk (kiselo mlyako)
- 90 g Water, cold
- 100 g Cucumber
- 15 g Walnuts
- 3 g Garlic, raw
- 3 g Dill, fresh
- 8 g Sunflower oil
- 0.5 g Salt
Method
- Cut the cucumber into small dice (or grate it coarsely), peeling it only if the skin is thick or bitter.
- Crush the garlic with a pinch of the salt, chop the dill finely and crush or chop the walnuts.
- Whisk the yogurt until smooth, then whisk in the cold water until it is as thin as a drinking yogurt.
- Stir in the cucumber, garlic, dill, most of the walnuts, most of the oil and the rest of the salt. Taste and add a little more salt if it needs it.
- Chill for 30 minutes, or drop in a few ice cubes on a hot day.
- Serve cold in bowls, with the rest of the walnuts and a few drops of oil on top. In Bulgaria it is the soup of summer, eaten at the start of a meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 281 kcal | 13% |
| Carbohydrates | 13.9 g | |
| Water | 322 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 8.4 g | 18% |
| Tryptophan | 0.06 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.74 g | |
| Lysine | 0.57 g | |
| Methionine | 0.2 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.58 g | |
| Histidine | 0.2 g | |
| Fat | 22.8 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 12.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.1 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 19.5 mg | |
| Calcium | 227 mg | 23% |
| Copper | 0.31 mg | 34% |
| Iron | 1 mg | 6% |
| Magnesium | 58 mg | 19% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 225 mg | 32% |
| Potassium | 480 mg | 10% |
| Selenium | 4.8 µg | 9% |
| Sodium | 271 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 0.45 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 36.8 µg | 9% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 35.4 mg | 8% |
| Vitamin A | 57.2 µg | 8% |
| Vitamin C | 7.2 mg | 10% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 17.6 µg | 20% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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