Tzatsiki

Vegetarian
Gluten Free
Health score
32%
Tzatsiki
45 min.
2
393kcal

Suggestions


Welcome to the world of Tzatsiki, a refreshing and vibrant Greek dip that is not only a delightful addition to any meal but also a versatile staple in vegetarian cuisine. Made with creamy Greek yogurt, crisp cucumbers, and a burst of flavor from fresh dill and garlic, this dish is both gluten-free and packed with nutrients. Perfect for lunch, dinner, or as a tantalizing appetizer, Tzatsiki brings a taste of the Mediterranean right into your kitchen.

Ready in just 45 minutes, this 393-calorie dish is simple to prepare and can be enjoyed in various ways. Whether you're pairing it with warm pita triangles, serving it alongside grilled meats, or simply enjoying it as a vegetable dip, the creamy texture and zesty flavor of Tzatsiki will elevate any dining experience.

The secret to a great Tzatsiki lies in the quality of ingredients, particularly the yogurt, which should be strained or Greek style for that luxurious consistency. With a hint of lemon juice and a drizzle of extra-virgin olive oil, each bite bursts with freshness and tang, making it a perfectly balanced dish.

So roll up your sleeves and get ready to create a dish that is not only delicious but also showcases the beauty of simple, wholesome ingredients. Your taste buds will thank you!

Ingredients

  • cup optional: dill 
  •  cucumber english peeled
  • 10 cloves garlic smashed finely chopped
  • servings kosher salt black
  • 2.5 cups greek yogurt 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin
  •  shallots sliced
  • cup vinegar white

Equipment

  • food processor
  • mixing bowl
  • spatula

Directions

  1. Quarter the cucumber lengthwise and trim off the triangular wedge of seeds.
  2. Cut the cucumber into a very small, even dice.
  3. Transfer it to a mixing bowl.
  4. In a food processor, combine the garlic, vinegar, shallots, and dill. Pulse until finely chopped but not puréed.
  5. Add the mixture to the cucumbers; add the yogurt. Fold together with a rubber spatula, adding olive oil and lemon juice. Season liberally with kosher salt and pepper, starting off with 1 tablespoon salt. Taste for seasoning. You can store Tzatsiki in a covered, clean jar in the refrigerator for up to 1 week.
  6. * The Wedge: Smear some Tzatsiki onto a pita triangle. Top with a tiny pinch of dry Greek oregano, a few pieces of diced tomato or a halved grape or cherry tomato, and a few salami matchsticks.
  7. Reprinted with permission from How to Roast a Lamb: New Greek Classic Cooking by Michael Psilakis, © October 2009 Little Brown

Nutrition Facts

Calories393kcal
Protein31.25%
Fat36.61%
Carbs32.14%

Properties

Glycemic Index
62.5
Glycemic Load
3.63
Inflammation Score
-9
Nutrition Score
24.959130764008%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
10.22mg
Kaempferol
3.37mg
Myricetin
0.41mg
Quercetin
13.34mg

Nutrients percent of daily need

Calories:393.46kcal
19.67%
Fat:15.51g
23.87%
Saturated Fat:2.3g
14.37%
Carbohydrates:30.65g
10.22%
Net Carbohydrates:27.44g
9.98%
Sugar:15.19g
16.88%
Cholesterol:12.5mg
4.17%
Sodium:312.65mg
13.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.79g
59.59%
Vitamin B2:0.85mg
50.02%
Vitamin C:38.66mg
46.86%
Manganese:0.91mg
45.36%
Phosphorus:450.76mg
45.08%
Selenium:28.58µg
40.83%
Calcium:404.84mg
40.48%
Vitamin A:1985.48IU
39.71%
Vitamin K:33.68µg
32.08%
Vitamin B6:0.63mg
31.44%
Vitamin B12:1.75µg
29.17%
Potassium:991.76mg
28.34%
Folate:83.7µg
20.92%
Magnesium:76.36mg
19.09%
Iron:3.13mg
17.38%
Vitamin B5:1.56mg
15.63%
Zinc:2.23mg
14.89%
Vitamin E:2.14mg
14.27%
Fiber:3.2g
12.81%
Copper:0.24mg
11.87%
Vitamin B1:0.17mg
11.52%
Vitamin B3:1.26mg
6.31%
Source:Epicurious