How to Make Bulgarian Tarator: Cold Yoghurt Cucumber Soup

Tarator (Таратор) is a traditional Bulgarian cold soup made with yoghurt, cucumber, garlic, dill, and crushed walnuts. It’s light, cooling, and deeply nourishing, often served in the height of summer. What makes it unique is the combination of probiotic-rich yoghurt and fresh, hydrating cucumber, topped with herbs and a drizzle of olive oil.

What is Tarator?

You could say it’s the Bulgarian cousin of Greek tzatziki, but it’s more drinkable and served as a soup rather than a dip. You can also use yoghurt garlic dip as a base to make tarator by simply adding cucumber, walnuts, and water. Simple, isn’t it?

A 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 °C today in my hometown! So, eating Tarator is an excellent way to nourish your body and restore electrolyte balance, which is disturbed by excessive sweating.

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 Tarator every summer—but with my own gut-friendly, gluten-free, homemade 24-hour fermented yoghurt, which is virtually lactose-free.

For this recipe, I use my homemade yoghurt, but it works just as beautifully with store-bought alternatives. It’s an ode to my roots and a gift to your digestive system.

Why You’ll Love This Cold Gut Health Recipe

Gluten-free, naturally.

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.

Customisable 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.

Yoghurt – I use my homemade Bulgarian-style yoghurt, which is naturally runnier than Greek-style and teeming with live cultures. I’m lactose-intolerant, but I tolerate yoghurt.

However, if you don’t tolerate dairy, choose a coconut yoghurt with added probiotics or lactose-free natural yoghurt.

Water – Filtered water is best, and you can adjust this based on how thick or runny you prefer your Tarator.

Garlic, minced – Garlic supports the immune system and adds that punchy, unmistakable flavour. Raw garlic also offers antimicrobial properties.

A handful of crushed walnuts is a source of plant-based omega-3s, magnesium, and fibre. Walnuts also give Tarator its signature crunch and richness.

Fresh dill – One of the most aromatic herbs, dill is soothing to the digestive tract and a staple in Bulgarian cuisine.

Salt – I use sea salt to enhance the natural flavours.

Olive oil – Just a drizzle to finish. Rich in heart-healthy monounsaturated fats and anti-inflammatory compounds.

Cucumber Yoghurt 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 yoghurt 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 minutes—Tarator tastes best when it’s icy cold and the flavours have melded.

5: Top with crushed walnuts and a drizzle of extra virgin olive oil before serving.

That’s it. Simple, fresh, and fabulous.

Tips for the Best Tarator

Use cold ingredients to speed up the chilling process. If you don’t want to wait, add a few ice cubes — I do this most of the time, lol.

Adjust the water-to-yoghurt ratio to your preference. Some like it thinner, while others like it creamier.

Let it rest at least 30 minutes before serving to allow the garlic and dill to infuse.

Use full-fat yoghurt for creaminess, but dairy-free options work just as well.

If using thick Greek-style yoghurt, add more water to loosen the texture.

Variations & Substitutions

Lactose-free or dairy-free version: Use lactose-free yoghurt or coconut-based yoghurt with probiotics.

Low-FODMAP tweak: Use garlic-infused olive oil instead of raw garlic.

Add a twist of lemon juice for extra brightness.

Vegan version: Coconut yoghurt or almond yoghurt with water works beautifully.

Add mint for a different herbal note—it pairs wonderfully with cucumber.

Add sliced radish for extra fibre – wonderful, crunchy, peppery, spicy flavour.

Cold Summer Soup Serving Suggestions

Tarator is best served in chilled bowls or glasses, especially on warm days. It pairs beautifully with:

With a delicious Bulgarian moussaka – instead of a dollop of yoghurt.

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.

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