Cold Cucumber and Yogurt Soup (Tarator)
A cold soup widespread across the Balkans and the Levant for cooling the summer heat; it is whisked rather than cooked and served chilled.
Grate or finely chop the cucumber, sprinkle it with half the salt, and leave it for ten minutes, then gently squeeze out the excess water. This keeps the soup from becoming watery after chilling.
Whisk the yogurt with the cold water until it becomes a smooth, sippable liquid. If the yogurt is heavy, add a little more water until you reach a soup consistency, not a whisked milk.
Add the squeezed cucumber, the crushed garlic, the dill, the mint, the olive oil, the vinegar, and the rest of the salt, and stir until the ingredients are evenly distributed. Taste and adjust the acidity and salt.
Cover the bowl and place it in the refrigerator for at least one full hour until it is completely cold and the flavors mingle. The sign is that it is cold on the tongue, not lukewarm.
Pour it into bowls and garnish with the chopped walnuts, a drizzle of olive oil, and a sprinkle of mint. Serve immediately while cold.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Cold Cucumber and Yogurt Soup (Tarator), and how to fix them:
The cucumber wasn't squeezed well of its water; squeeze it in a clean cloth before combining, or add two spoonfuls of yogurt to thicken it.
Reduce the amount next time, or soak the crushed garlic in the lemon juice for ten minutes before adding it to mellow it.
Usually because it was served lukewarm; chill it more and add a pinch of salt and a few drops of vinegar, as the cold dulls the perception of flavor.
Keeps in a sealed container for up to two days. Stir it before serving as it may separate.
Freezing is not recommended because the yogurt curdles and loses its texture after thawing.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Walnuts | Chopped almonds | Same weight | The tree nut warning still applies. |
| Dill | Parsley or cilantro | Same weight | A different flavor but just as refreshing. |
| White vinegar | Lemon juice | Same amount | Lemon is a little more refreshing. |
| Full-fat yogurt | Low-fat yogurt | Same weight | A lighter, less dense texture. |
| Ingredient | Two servings | Four servings (base) | Eight servings |
|---|---|---|---|
| Grated cucumber | 300 g | 600 g | 1200 g |
| Yogurt | 350 g | 700 g | 1400 g |
| Cold water | 100 ml | 200 ml | 400 ml |
| Crushed garlic | 3 g | 6 g | 12 g |
| Salt | 2 g | 4 g | 8 g |
Yogurt is a source of protein and calcium, and cucumber's high water content gives a feeling of fullness for few calories. This is general nutritional information.
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