Cold soups like Tarator
Tarator is a traditional Bulgarian cold soup, especially popular during hot summers. It's typically made from a refreshing blend of yogurt, cucumbers, water, garlic, and fresh dill, often finished with a drizzle of oil and a sprinkle of walnuts.
🍽️ Nutrition at a glance
This soup is generally low in fat and protein but can be moderate in carbohydrates, primarily from the yogurt and any added bread or walnuts. It's a good source of probiotics, calcium, and hydration, with a typical serving containing around 100-150 calories.
Nutrition breakdown
| Calories | 70 kcal |
| Protein | 3.5 g |
| Carbs | 6 g |
| Fat | 3.5 g |
| Fiber | 1 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Calcium | 120 mg |
| Vitamin C | 8 mg |
| Vitamin A | 150 IU |
| Phosphorus | 90 mg |
| Magnesium | 25 mg |
| Vitamin B12 | 0.3 µg |
| Riboflavin (B2) | 0.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Tarator is a staple in Bulgarian and broader Balkan cuisine, embodying a simple yet ingenious way to combat summer heat using readily available, cooling ingredients. Nutritionally, the live cultures in the yogurt can support gut health, making it as beneficial as it is refreshing.
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