Everyone who has visited Bulgaria at least once has probably tried the famous cold soup Tarator - the recipe for its preparation is so simple that even a child can cook the dish. In addition to simplicity, the Bulgarian tarator has another advantage - it is great for losing weight.

Each Balkan country has its own version of a similar dish. For example, cold sasik soup is very popular in Turkey. In Greece, tzatziki sauce is widely known. All these seemingly different national dishes are united by the fact that they are prepared from the same products. Despite the similarity of the dishes, they are all served differently. For example, cold Bulgarian soup is served not only in a tureen, but also in a tall glass.

The tarator begins to enjoy particular popularity with the onset of hot days. Everyone forgets about their favorite hot soups, even falls into disgrace. It's time to replace the evening meal with a large portion of cold soup and lose 2-3 extra pounds. I will tell you a recipe for a tarator that is ideal for losing weight.

In an authentic soup recipe, ayran or sour milk diluted with water is used as a base. Cucumbers are finely chopped or grated. Chopped walnuts are added to the soup at the request of the cook. To remake a slimming tester recipe, you need to exclude oil and nuts from the ingredients, or leave one thing, if you wish.

Tarator cold soup recipe

Ingredients

• 0.5 l ayran or tan
• 0.3 L low-fat fermented milk product such as kefir or sourdough
• 2 fresh cucumbers (you can use or both)
• 2- 3 cloves of garlic
• 0.5 tbsp. l olive oil
• a few sprigs of dill.

Tarator dietary soup calorie content for 100 g - 30 kcal
proteins / fats / carbohydrates - 1.54 / 0.8 / 2.9

Cooking bulgarian tarator

1. It is advisable to peel and chop the cucumbers. Chop the garlic with a garlic press, finely chop the dill with a knife. Salt the ingredients and grind a little so that the cucumbers start juicing.
2. Ayran, kefir and, if desired, olive oil are added to the pounded mixture of cucumbers and herbs. Everything is thoroughly mixed and put into the refrigerator.
3. It is advisable to let the soup steep for 30–40 minutes in order for the taste to become more balanced.

According to the recipe, chopped walnuts can be added to the tarator, but then the calorie content of the dish will increase. Bulgarian slimming soup is ready.

During the diet, you can use the cold suptarator both in the main meal and as a snack. Though the dish is low in calories, it perfectly satisfies hunger.

The homeland of this famous soup is Bulgaria. And it is prepared on the basis of yogurt. Make no mistake and think that we are talking about yoghurt, which is sold in any grocery store. We are talking about real Bulgarian yoghurt, which tastes somewhat like kefir. Bulgarian yoghurt contains a traditional ancient recipe that originated during the great migration of peoples, namely in the 5-7 centuries. Transportation of milk in sheep's wineskins and the traditional way of storage have done their job - this unique fermented milk product has appeared.

As you know, Bulgarians are famous for their longevity, and they explain this by the fact that they constantly consume sour milk, namely yogurt. This product is used to prepare the famous Tarator soup, the recipe for which Bulgarians pass on from generation to generation. This Bulgarian soup is prepared quite simply: fresh grated cucumber, chopped nuts, garlic, dill, vinegar and vegetable oil are placed in yoghurt.

Since it is impossible to buy Bulgarian yoghurt from us, it is replaced with ordinary kefir, which is no less useful. Kefir contains lactic acid fungus, which is a microorganism, bacillus, streptococci, yeast and bacteria. These microscopic organisms kill the pathogens of tuberculosis and diseases of the gastrointestinal tract. It is worth mentioning kefir as a tonic and thirst-quenching drink, and when making soup with kefir, this is very useful.

Tarator on kefir

Ingredients:

• half a liter of kefir
• 1 cucumber
• garlic: 6-7 cloves
• 12 walnuts
• 1 tbsp. a spoonful of vegetable oil
• 1 bunch of dill
• 1 tsp vinegar
• pepper, salt to taste

Preparation:

Finely chop the garlic or squeeze through the garlic press, then add to the kefir. Finely chop the cucumber, also add to kefir, salt, add vegetable oil and vinegar. To stir thoroughly. Refrigerate for one hour. When serving, put finely chopped dill and nuts in each serving. If the soup is very thick, then it is diluted with boiled cold water.

Note:

For the base of this soup, you can use not only kefir. Many people make this soup with ayran or yogurt. Lemon balm, thyme, thyme, rosemary, parsley, green onions, basil and much more are added instead of dill. Some housewives put radishes and zucchini in the soup. But most importantly, the soup must be served cold and nothing else!

Tarator soup with yoghurt and sour cream

Ingredients:

• half a liter of plain yogurt
• a glass of sour cream
• 5 tbsp. tablespoons of vegetable oil
• 2 fresh cucumbers
• 2 cloves of garlic (optional)
• salt and pepper
• Dill

Preparation:

Using a mixer, beat the sour cream with yogurt. Add pepper and salt to the resulting mass. Pour in vegetable oil (stirring continuously) in a thin stream, add chopped dill and cucumber. Put finely chopped nuts into the soup before serving. Serve with ice cubes.

Tarator with mineral water

Ingredients:

• 2 liters of kefir
• Half a liter of sparkling mineral water
• 2 cucumbers
• 6 cloves of garlic
• half a teaspoon of paprika
• 4 tbsp. spoons of walnuts
• 2 tbsp. tablespoons of vegetable oil

Preparation:

Mix mineral sparkling water with kefir and pour into a saucepan. Grate cucumbers, then add to kefir and water. Grind the nuts in a blender and put in a saucepan. Fry the paprika in vegetable oil and add to the soup. Chop the dill and garlic and add to the rest of the ingredients.

Sour milk tarator

Ingredients:

• 1 liter of sour milk
• 1 bunch of cilantro
• 4 fresh cucumbers
• 1 boiled egg
• 2 cloves of garlic
• 4 tbsp. sour cream spoons

Preparation:

Put finely chopped cilantro, chopped boiled eggs and cucumbers in the sour milk. Mix everything thoroughly, add sour cream and garlic squeezed through a garlic press. Add ice to the soup before serving, or serve ice cubes on a separate plate.

Tarator soup with potatoes

Ingredients:

• 1 liter of kefir
• 2 fresh cucumbers
• 5 radishes
• 2 cloves of garlic
• 1 PC. boiled potatoes
• 3 tbsp. tablespoons of vegetable oil
• Dill
• pepper and salt

Preparation:

Cut the radish and cucumbers into cubes, finely chop the garlic and put in chilled kefir. Chop the dill, grate the potatoes and add to the rest of the ingredients. Pepper, salt. Sprinkle with herbs before serving.

Lemon tarator

Ingredients:

• 1 liter of kefir
• 1 cucumber
• 1 bunch of dill
• 1 bunch of green onions
• 1 lemon
• half a glass of cold boiled water
• 2 tablespoons chopped walnuts

Preparation:

Grind greens and cucumbers in a blender and add to kefir. Pour half a glass of cold water there, add the juice of one lemon, sprinkle with walnuts on top. Before serving, cool the soup well and sprinkle with chopped green onions.

As you can see, this famous Bulgarian soup is very similar to our equally famous okroshka. And therefore, you will surely like it. Therefore, diversify your menu with the famous and delicious Bulgarian soup. Cook it in the summer heat and cook it with pleasure!

The quality of modern products pleases only manufacturers with a serious profit, while consumers receive, as a result of regular use, a weighty list of diseases and overweight. To control and, if possible, fight against enemy kilograms, culinary masters have invented many negative calorie dishes, the purpose of which is to force the body to spend "golden" reserves of fat for digesting new food. One of the most popular and very colorful representatives of this direction of dishes is the "Tarator" soup, the recipe for which was born in mysterious Bulgaria.

Description of the original food

The main and, in fact, healthy distinctive ingredient of the dish is natural yoghurt. Bulgarians used the purest low-fat product, created according to the unique recipe of their ancestors. Getting such yoghurt in modern supermarkets is an impossible mission, so it is worth learning how to make homemade, then the Tarator soup for weight loss will not only be a powerful catalyst for metabolic processes, but also useful for the general tone of body cells.

What does it take to create a healthy dish?

To prepare an original Bulgarian soup you will need:

• 1 large cucumber (you should only use a non-bitter vegetable);
• a handful of selected chopped walnuts;
• a bunch of young dill;
• 2-3 medium garlic cloves;
• 1 tbsp. a spoonful of vegetable oil and the same amount of vinegar.

Making yoghurt soup

1. The first step is to chop the peeled garlic. While all the other ingredients are being prepared, he will use the right amount of juice. Next, you should tackle a fresh cucumber - you need to rub it on a fine, but sharp grater - so the pieces will turn out to be very neat and attractive.
2. After that, it is worth attaching the nuts to the cucumber (the smaller the kernels are, the more original the soup will look). Chop the green dill and mix with the rest of the ingredients.
3. The dressing is prepared in a separate bowl. The proportions of oil and vinegar can be easily changed to suit your own preferences. Having filled the prepared mixture with chilled yogurt, you can start savoring the Tarator soup, the recipe for which we have told you. You can enrich the dish with parsley or cilantro, dill. Such a meal will take pride of place in the list of those that help to lose weight.

Delicious kefir soup

Most of the girls prefer the simplified "Tarator" soup with kefir. You can prepare it at any time without thinking about having homemade yogurt. To create a Bulgarian soup you will need:

• 6 cloves of garlic (dry cloves will not give you enough aroma and taste);
• 1 selected (without huge seeds) cucumber;
• 1 tsp vegetable oil;
• 1 tsp vinegar (some take apple cider);
• a pinch of salt;
• a bunch of juicy dill;
• 0.5 l of kefir;
• a handful of baked walnuts.

The garlic must be crushed with a press so that the juice comes out more easily, after which you can cut into large pieces. Cut the cucumber into small cubes and mix with the garlic. In a large bowl (saucepan), combine garlic, cucumber, kefir, salt, oil and vinegar. The mixture must be thoroughly mixed so that the garlic is well distributed throughout the mixture and put in the refrigerator. Before serving, add nuts and herbs to each plate, allowing everyone to choose the optimal soup thickness.

There is also a simplified Bulgarian soup "Tarator". The recipe includes mineral water. It can be selected according to the characteristics of your own body. The main liquid of the soup is a cocktail of water and fermented milk product. In a large container, you must mix 0.5 liters of carbonated mineral water and two liters of kefir. After that, the mixture must be hidden in a cool place. Then the amount of gas in the water will decrease, and the dish will be more pleasant to eat even for little gourmets.

Next, it is worth filling the future "Tarator" soup with other ingredients, the recipe advises the hostesses to chop two cucumbers on a medium-sized grater and mix with 4 tbsp. tablespoons of chopped walnuts. In a hot skillet, fry 0.5 teaspoon of paprika in vegetable oil (it will add spice to the soup). 6-7 cloves of garlic need to be chopped and mixed with chopped dill (it costs two bunches to take, because the volume of liquid is large). After that you need to mix all the ingredients and pour in the infused kefir. Sour tastes lovers can supply the dish with vinegar.

Delicious potato soup

To change the dietary table, hostesses often cook "Tarator" soup with potatoes. For cooking you will need:

• two cucumbers;
• 5 pieces. radish;
• 1 liter of kefir;
• two cloves of fresh garlic;
• 1-2 large potato tubers;
• salt and pepper to taste.

Soup making process

Pour kefir into a large container and set aside in a cool place. Cut two cucumbers into cubes (or grate). Chop the garlic and mix with the cucumber. Many craftswomen cut radishes into cubes, but you can safely cut them into attractive slices. We also pass the potatoes through a grater and mix with the rest of the company. After salt and pepper a mixture of vegetables, you can pour it with kefir. Serve in a couple of hours with fresh dill leaves.

Original dish for weight loss

Some girls add sourness to the dish with the help of lemon and get a rather aromatic soup "Tarator". The weight loss recipe is very simple:

• a bunch of fresh onion must be chopped together with a bunch of dill;
• the cucumber is chopped at low speed in a blender and mixed with herbs (some recipes suggest squeezing the juice of the cucumber a little, then the pieces will be crisper);
• after the greens are poured with a liter of kefir;
• pour 0.5 cups of cold boiled water into the resulting mixture and season with a handful of chopped walnuts;
• the juice of half a lemon must be filtered and added to the total container;
• You can serve it with a slice of fresh lemon, mint and herbs.

Egg variant of making soup with sour milk

Let's consider how the "Tarator" egg soup is prepared. The recipe for this dish is based on high quality sour milk. To prepare it you will need:

• 1-1.1 liters of sour milk;
• four medium cucumbers;
• a bunch of cilantro and dill;
• two boiled eggs (some add three whites);
• two cloves of garlic;
• 4-6 st. l. sour cream;
• 2 tsp vegetable oil;
• 120 grams of ice.

Cilantro and dill must be carefully chopped, and finely chopped eggs and cucumber must be added to them. Next, fill everything with sour cream and squeeze the garlic through a press. The soup base should be infused for 15-20 minutes, after which you can safely fill it with sour milk and add ice before serving.

For greater flavoring effect, rosemary can be added to the herbs. It will give an aristocratic touch to a cold dish, or mint leaves. You can also experiment with the base - some add not only radishes or potatoes, but also boiled meat and thyme (meat per liter of kefir or milk must be taken no more than 150 g). Best served in portions. Decorate the plate with larger pieces of walnuts, slices of cucumbers and droplets of vegetable oil, you get a real work of art.

A little conclusion

Now you know how to make Tarator soup, we have provided you with a recipe with a photo. We hope that you will be able to make such a meal at home. Good luck!

Tarator is considered the classic cold soup of the Bulgarian cuisine. This statement is not entirely true. The recipe for this dish is familiar to all peoples living on the Balkan Peninsula. It is prepared in Albania, Turkey, Macedonia, Serbia, Greece and many other countries. The main ingredients of the soup are walnuts, yogurt, garlic, cucumbers. Herbs, vinegar or lemon juice can be added to it.

What is soup tarator

Tarator in Macedonian and Albanian or tarator in Bulgarian is a traditional Balkan summer dish served chilled. Most people perceive it as a cold soup, although in some countries there is a salad and sauce under this name. The only difference is in the consistency of the finished dish.

Tarator soup consists of yoghurt, cucumbers, walnuts, dill, vegetable oil and water. May be served with ice. There are local recipes in which yoghurt is replaced with water and vinegar, cucumbers - with green salad or carrots, nuts - with bread.

A vinegar-filled tarator is called a "simple tarator." When no liquid is added, including yogurt - "dry tarator". In Bulgaria this salad is called "Snezhanka" or "Snow White". In addition, it is prepared with pickled cucumbers. And be sure to use thick yogurt or soft cheese (goat or sheep).

Of course, Bulgarians ascribe the primacy of the recipe to themselves. In fact, there is no reliable information about who was the first and where to cook such a dish. Although it cannot be denied - the origin of the word is Slavic.

In Albania, the soup is made from yogurt, garlic, parsley, cucumber and olive oil. Fried squid and mussels are served with tarator sauce.

In Greece, a similar dish is known as tzatziki as an appetizer sauce.

In Iran, it is called ab-doog-kiar and is prepared with basil, leeks, mint, black pepper, and raisins. It is usually served with dry bread chips.

In Serbia and Macedonia, it is made from chopped cucumber, yogurt, garlic and served as a salad.

In Syria and Lebanon, a dish with this name is made from sesame seeds, garlic, salt and water. Fried vegetables are eaten with it, served as part of a meze or an independent dish. Unlike Arab countries, in European countries, yogurt is sometimes added to the tarator.

In Cyprus, it is an appetizer sauce, not a soup. Prepared with cucumbers, garlic, olive oil and oregano, which is used as a substitute for dill.

How to make tarator soup

Tarator is a popular Bulgarian dish traditionally prepared with yogurt. Unlike our okroshka, meat and eggs are not added to it. This is a very light cooling soup ideal for hot summer days.

It contains practically no calories, which cannot but please those who follow their figure. The calorie content of such a dish can be only about 160 kcal. If you want less, cook without oil. You can also skip the nuts.

Another plus - it takes only 10-15 minutes to prepare it.

Tarator classic recipe

Ingredients:

• 1-2 cucumbers
• 4 cups yogurt
• 1 glass of water (chill)
• 1 clove of garlic
• About 100 grams of walnuts (shelled)
• 3 teaspoons olive oil
• 1 teaspoon salt (or to taste)
• 1 tablespoon dill (chopped)

How to cook:

Chop the cucumber finely.

Pass the garlic through a garlic press.

Combine yogurt, cucumber, garlic, dill, chopped nuts in a bowl and add water.

Season with salt and stir.

Serve cold.

Tarator on kefir

Ingredients:

• 2-3 cucumbers
• 2 glasses of kefir
• 100 grams of walnuts
• 3-4 cloves of garlic
• 2 tablespoons dill
• 1 tablespoon olive oil
• 1 tablespoon walnut (optional)

How to cook:

Prepare all ingredients: chop cucumbers, dill, garlic, nuts.

Mix in a bowl and cover with kefir. Add oil and stir.

Add water to the desired consistency. Season with salt and cool.

Instead of kefir, you can cook with fermented baked milk or yogurt. If kefir is liquid, do not add water.

Cold soup tarator with sunflower oil

Ingredients:

• 2-4 cucumbers (about 450-500 grams)
• 3 cups thick yogurt (about 600 grams)
• 100 grams of walnuts
• 3 tablespoons sunflower oil
• 2 cloves of garlic
• 1-2 tablespoons of dill
• 100 ml cold water
• Salt pepper

How to cook:

In a blender, combine yogurt, cucumbers, garlic, walnuts and half the dill until smooth.

Pour into a bowl. Add water, season with salt and pepper.

Serve sprinkled with the remaining dill.

Tarator with bread

Ingredients:

• 1-2 cucumbers
• 4 cloves of garlic
• 100 grams of walnuts
• 2 slices of bread
• 3.5 tablespoons of vegetable oil
• 1-2 teaspoons lemon juice
• 350-400 grams of yogurt
• 100 ml of water
• Fresh dill

How to cook:

Chop walnuts (leave some for serving), bread and garlic.

Slowly add oil while grinding until a paste is obtained.

Pour into a bowl and mix with yogurt, cucumber, adding lemon juice.

Pour in cold water, salt to taste.

When serving, add chopped dill to each plate and garnish with walnuts.

The calorie content of this tarator is 199 kcal.

You can use any vegetable oil: olive, sunflower, walnut, or mix different types.

Summer is the time for healthy, vitamin-rich, cold soups. Diversify your menu with this national Balkan dish.

The passion for healthy eating is gaining more and more popularity. And those who think that it is boring are very mistaken. In fact, there are many delicious and healthy recipes out there. Today, for hot days, we bring to your attention the Bulgarian cold soup Tarator. Such a soup is especially good in the summer and is relevant for those who follow the figure, and for lovers of savory dishes.

Traditional tarator on low-fat kefir

The most popular summer soup in Bulgaria is known far beyond its borders. In part, it is somewhat reminiscent of our okroshka, but it is much easier to prepare and low-calorie. Connoisseurs of the Bulgarian language can watch the classic tarator on YouTube, and for the rest, we present a basic recipe for this dish with step-by-step photos.

Ingredients:

1. Kefir - 400 ml
2. Cucumber - 2 pcs.
3. Dill - 1 bunch
4. Garlic - 2-3 cloves
5. Salt to taste

Cooking method - cooling

Cuisine - Bulgarian

Preparation time - 8-10 minutes

Cooking time - 35 minutes

Servings - 2

How to make a tarator: a step by step recipe

Prepare food by rinsing cucumbers and dill in running water. Peel the garlic cloves.

Advice. To get rid of nitrates from foods, it is best to soak cucumber and dill in cold water for 20 minutes.

Grate the cucumber or finely chop it into cubes.

Advice. If the cucumber is old or thick-skinned, it should be peeled and large seeds removed before rubbing.

Chop the dill finely, after cutting off its tough stems.