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Tarator: traditional Bulgarian cold summer soup

By Milena M Leave a Comment

This traditional Bulgarian cold summer soup, called Tarator, is my favorite thing to make and eat during the hot summer days. Not only is it very easy to make, but it’s so refreshing and good for you too! Made with a few simple ingredients, no heat required, and no special equipment is needed. If you haven’t tried it before, I highly recommend you do!

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A bowl with cold summer soup made of yogurt, cucumbers, dill, garlic, walnuts, and olive oil. Spoon inside the bowl. Fresh dill, walnuts, and garlic cloves behind the bowl. this recipe
Table Of Contents
  1. What is Tarator soup?
  2. Benefits of this cold summer soup!
  3. TARATOR: TRADITIONAL BULGARIAN COLD SUMMER SOUP RECIPE

What is Tarator soup?

Tarator is a traditional Bulgarian cold summer soup made with cucumbers, fresh dill, garlic, walnuts, yogurt, oil, and water. If you’ve heard of Tzatziki, it’s similar, but it has a different consistency. On a hot summer day, it’s the perfect refreshing, healthy meal! It is very easy to make with simple ingredients, and most importantly, no heat is required. Just by looking at the ingredients, you can tell it’s super light and good for you.

In the summertime, you can find it at every restaurant, and it is often made at home. Even if you can’t cook, you can’t mess this one up!

Cutting board with chopped cucumber and a knife on it. Pieces of cucumbers, fresh dill, and garlic cloves on the left side of the cutting board.
Chop the cucumbers.
Cutting board with chopped garlic and a knife on it. Pieces of cucumbers, fresh dill, and garlic cloves on the left side of the cutting board.
Chop the garlic or use a garlic press.
Cutting board with chopped dill and a knife on it. Pieces of cucumbers, fresh dill, and garlic cloves on the left side of the cutting board.
Chop the dill.
A wooden board with chopped walnuts. Pieces of walnuts, cucumbers, fresh dill, and garlic cloves on the left side of the cutting board.
Chop the walnuts.
A pot with chopped walnuts, cucumbers, fresh dill, little bit of salt and black pepper, with yogurt on top.
Add all the ingredients to a pot.
A pot with chopped cucumbers, and yogurt mix together. Big spoon inside the pot.
Mix everything together before adding the water.
A pot with tarator - cold summer soup.
Add the water and oil.

Ready in minutes!

What I also really like about this soup is that it retains the benefits of all the ingredients. You get not only a delicious meal but also a very nutritious one.

A pot with cold summer soup. Garlic cloves, walnuts, cucumber, and fresh dill around the pot.

Benefits of this cold summer soup!

  • Cucumbers for example are made up of mostly water, but they also have lots of minerals and vitamins. It’s high in antioxidants, promotes hydration, may lower blood sugar, and overall clean your body from the inside out.
  • Yogurt, as you probably know, is made by bacteria fermentation which results in an incredibly gut-friendly food. It’s high in protein, calcium, B vitamins, and if you have (or not) digestion problems, including yogurt in your diet is a great idea.
  • Dill is one of my favorite herbs. I love how it brights up a dish and adds so much flavor. But, it doesn’t only taste good, it’s also very nutritious, and provides the body with several vitamins like vitamin C, A, and manganese. Also, it’s high in antioxidants, good for the heart, and can lower high blood sugar.
  • Walnuts are packed with goodies! They provide healthy fats, vitamins, minerals, fiber, and many more nutrients. They are also known for being high in omega-3s, supporting brain function, helping with lowering or preventing diabetes, supporting a healthy gut, and more.
  • Garlic is probably the king of healthy foods! Packed with nutrients, antibacterial, antimicrobial, and so so much more!

As you can see, this soup might be one of the most nutritious meals you can ever eat.

A bowl with cold summer soup made of yogurt, cucumbers, dill, garlic, walnuts, and olive oil. Spoon inside the bowl. Fresh dill, walnuts, cucumber, and garlic cloves laying around the bowl.

There is not really much else to say besides that you need to try this recipe, and I guarantee you will make it again and again! And when you do, please let me know how you like it. Comment below or tag me on Instagram or Facebook.

For more delicious recipes like this I recommend:

THE BEST SPLIT PEA VEGETABLE SOUP – Not a cold soup, but a super delicious veggie soup. It has so much flavor that you will go for a second bowl.

HIBISCUS PANNA COTTA – This dessert recipe is perfect for summer. It’s light, elegant, and sexy! The perfect way to end a meal.

Two bowls with cold summer soup called tarator and spoons inside each bowl. Walnuts and garlic cloves on the lower right side, and a fresh dill laying on the upper left side next to the bowl.
A bowl with cold summer soup made of yogurt, cucumbers, dill, garlic, walnuts, and olive oil. Spoon inside the bowl. Fresh dill, walnuts, and garlic cloves behind the bowl.

TARATOR: TRADITIONAL BULGARIAN COLD SUMMER SOUP RECIPE

Milena M
The best cold summer soup!
5
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 5 mins
Course Appetizer, savory, Soup
Cuisine Bulgarian
Servings 4 people

Ingredients
  

  • 2 Cucumbers Large
  • 4 Garlic cloves
  • Handful of fresh Dill
  • 50 g Walnuts Raw or roasted
  • 400 g Yogurt
  • 2 t Salt
  • 1/2 t Black Pepper
  • 2 tbsp Olive oil
  • 720 ml Water 3 Cups

Instructions
 

  • Chop the cucumbers into small pieces. Finely chop the garlic, or use a garlic presser. Chop the dill and walnuts.
  • Add the yogurt, salt, and pepper. Mix everything. Then add the water and olive oil. Mix one more time.
  • Transfer to the fridge for at least an hour or till cold. Serve and enjoy.
Keyword cold soup, cold summer soup, soup, tarator
Tried this recipe?Mention @crumblesofhealth or tag #crumblesofhealth
Close up of a cold summer soup called tarator, made of cucumbers, fresh dill, garlic, walnuts, and yogurt.
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Filed Under: All Recipes, Savory, Soup Tagged With: cold soup, cold summer soup, summer soup, tarator

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