How to Make Bulgarian Tarator: Cold Yogurt Cucumber Soup

Bulgarian tarator (Таратор) is a traditional Bulgarian cold soup made with yogurt, 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 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 °C today in my hometown! So, eating Bulgarian tarator is an excellent way to nourish your body and restore electrolyte balance, which can be disrupted 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 Bulgarian tarator every summer, but with my own gut-friendly, homemade 24-hour fermented yogurt, which is virtually lactose-free.

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 You’ll 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 – Garlic supports the immune system and adds that punchy, unmistakable flavor. Raw garlic also offers antimicrobial properties.

A handful of crushed walnuts is a source of plant-based omega-3s, magnesium, and fiber. 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 flavors.

Olive oil – 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 minutes—Tarator tastes best when it’s icy cold, and the flavors have melded.

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

That’s it. Bulgarian tarator: simple, fresh, and fabulous.

Tips for the Best Bulgarian 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-yogurt 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 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:

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.

Bulgarian Tarator FAQs

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