How to Make Bulgarian Tarator: Cold Yogurt Cucumber Soup
Bulgarian tarator (ะขะฐัะฐัะพั) is a traditional Bulgarian cold soup made with yogurt, cucumber, garlic, dill, and crushed walnuts. Itโs light, cooling, and deeply nourishing, often served in the height of summer. What makes it unique is the combination of probiotic-rich yogurt and fresh, hydrating cucumber, topped with herbs and a drizzle of olive oil.
What is Tarator?
You could say Bulgarian tarator is a cousin of Greek tzatziki, but it’s more drinkable and served as a soup rather than a dip. You can also use yogurt garlic dip as a base to make tarator by simply adding cucumber, walnuts, and water. Simple, isn’t it?
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Bulgarian Tarator Personal Connection
Growing up in Bulgaria, Tarator was a staple on every table when the sun scorched the sky. Believe it or not, it is 36 ยฐC in my hometown today! So, eating Bulgarian tarator is a great way to nourish your body and restore electrolyte balance, which excessive sweating can disrupt.
I remember my mum serving it in big glass bowls, the cool scent of dill and garlic wafting through the kitchen. Years later and miles away in the UK, I still make Bulgarian tarator every summer, but with my own gut-friendly, homemade 24-hour fermented yogurt.
For this recipe, I use my homemade yogurt, but it works just as beautifully with store-bought alternatives. It’s an ode to my roots and a gift to the gut microbiome.
Why Youโll Love This Bulgarian Tarator Recipe
Full of probiotics and digestive enzymes.
Easy to make in under 10 minutes.
Perfect as a starter, light lunch, or side dish.
Cooling and hydrating.
Customizable for dairy-free diets.
Ingredient Breakdown & Nutritional Info
Cucumber: Cooling, hydrating, and low in calories, cucumbers are high in vitamin K and silica and great for skin and joints. Peeled and cubed into small pieces, cucumbers have a nice texture in every spoonful.
Yogurt: I use my homemade Bulgarian-style yogurt, which is naturally runnier than Greek-style and teeming with live cultures. I’m lactose-intolerant, but I tolerate yogurt.
However, if you don’t tolerate dairy, choose a coconut yogurt with added probiotics or lactose-free natural yogurt.
Water: Filtered water is best, and you can adjust this based on how thick or runny you prefer your Tarator.
Garlic, minced โ Garlic supports the immune system and adds that punchy, unmistakable flavor. Raw garlic also offers antimicrobial properties.
A handful of crushed walnuts provides plant-based omega-3s, magnesium, and fiber. Walnuts also give Tarator its signature crunch and richness.
Fresh dill โ One of the most aromatic herbs, dill soothes the digestive tract and is a staple in Bulgarian cuisine.
Salt โ I use sea salt to enhance the natural flavors.
Olive oil โ Just a drizzle to finish. Rich in heart-healthy monounsaturated fats and anti-inflammatory compounds.
Cucumber Yogurt Soup Step-by-Step Instructions
1: Peel and finely cube your cucumber. The smaller the cubes, the more refreshing each bite will be.
2: In a large bowl, whisk together the yogurt and water until smooth. You want a creamy but pourable consistency.
3: Add the minced garlic, cubed cucumber, chopped dill, and a generous pinch of salt. Stir gently to combine.
4: Chill in the fridge for at least 30 minutesโTarator tastes best when itโs icy cold, and the flavors have melded.
5: Top with crushed walnuts and a drizzle of extra virgin olive oil before serving.
Thatโs it. Bulgarian tarator: simple, fresh, and fabulous.
Tips for the Best Bulgarian Tarator
Use cold ingredients to speed up chilling. If you don’t want to wait, add a few ice cubes; I do this most of the time, lol.
Adjust the water-to-yogurt ratio to your preference. Some like it thinner, while others like it creamier.
Let it rest at least 30 minutes before serving so the garlic and dill can infuse.
Use full-fat yogurt for creaminess, but dairy-free options work just as well.
If using thick Greek-style yogurt, add more water to loosen the texture.
Variations & Substitutions
Dairy-free version: Use coconut-based yogurt with probiotics.
Low-FODMAP: Use garlic-infused olive oil instead of raw garlic.
Add a twist of lemon juice for extra brightness.
Vegan version: Coconut yogurt or almond yogurt with water works beautifully.
Add mint for a different herbal note; it pairs wonderfully with cucumber.
Add sliced radish for extra fiber – wonderful, crunchy, peppery, spicy flavor.
Cold Summer Soup Serving Suggestions
Bulgarian tarator is best served in chilled bowls or glasses, especially on warm days. It pairs beautifully with:
A delicious Bulgarian moussaka – instead of a dollop of yogurt.
Gluten-free flatbread or crackers.
Grilled meats or plant-based kebabs
Aubergine parmigiana or stuffed aubergine rolls pair fantastically with tarator.
With any roasted veggie platter.
FAQs
Can I use Greek yogurt for Bulgarian tarator?
Yes, but dilute it more with water to match the thinner texture of Bulgarian yogurt.
Is Tarator good for gut health?
Absolutely. It contains probiotics from yogurt, prebiotics from garlic, and anti-inflammatory ingredients like olive oil and walnuts.
Can I make Tarator ahead of time?
Theoretically, yes, but I recommend not to. Bulgarian tarator tastes best when chilled for at least 30 minutes and is excellent to eat the same day. However, storing in the fridge for 2โ3 days causes the cucumbers to soften and lose their distinctive crunch.
Whatโs the difference between Tarator and Tzatziki?
Tarator is a more watery soup served cold, typically eaten with a spoon. Tzatziki is thicker and used as a dip.
Can I blend the Tarator instead of leaving it chunky?
You can, but traditionally it’s not blended. However, for a creamy texture, feel free to whizz it lightly.
Bulgarian Tarator Recipe
Equipment
Ingredients
- 1 medium cucumber peeled and cubed
- 500 g yogurt homemade or plant-based
- 500 g water cold
- 2 cloves garlic minced
- 40 g walnuts crushed
- 20 g dill fresh, finely chopped
- ยฝ tsp salt to taste
- 2 tbsp Extra virgin olive oil
Instructions
- Peel and finely cube the cucumber.
- In a large bowl, whisk together yogurt and water until smooth.
- Stir in the garlic, cucumber, dill, and salt.
- Chill in the fridge for at least 30 minutes.
- Serve cold, topped with crushed walnuts and a drizzle of olive oil.
Notes
ย
This Tarator can be made with any yogurt, homemade or store-bought. Itโs best served chilled and fresh. To skip chilling time in the fridge, add a few ice cubes. You can substitute yogurt with a plant-based alternative, and adjust the consistency by varying the amount of water. Bon appรฉtit! ะัะธััะตะฝ ะฐะฟะตัะธั!YourDani x x
Nutrition
Mention @deglutenistanutrition and tag #deglutenistanutrition โ youโll make my day! ๐ฟโจ
