Page 136 - IFSO Cookbook interno VOL4 2026.indd

Tarator

(Bulgarian Cold Cucumber Soup)

Vilea Nikolova, MSc
Clinical nutritionist (Freelance)
Teodora Handjieva-Darlenska, MD, DMSc
Department of Pharmacology and Toxicology, Faculty of Medicine, Medical University - Sofia
Bulgarian association for the study of obesity and related diseases
Bulgaria

Suitable for both people living
with overweight and obesity,
and following metabolic baria-
tric surgery or using obesity
management medications.

Preparation

Number of servings: 4
Preparation time: 10 minutes

Ingredients
● 400 g Bulgarian yogurt 3.6% (or Nutritional Facts
another unsweetened yogurt) per serving
● 1-2 Cucumbers (250 g) ● Calories: 139.3 kcal
● 2-3 Garlic cloves (7 g) ● Total Protein: 4.9 g
● 400 ml Water ● Carbohydrate: 8.2 g
● 1 Tablespoon Sunflower (olive or Of which sugars: 3.9 g
rapeseed) oil ● Fat: 10.4 g
● 20 g Walnuts ● Iron: 0.6 mg
● Handful of fresh dill (15 g) ● Calcium: 138.9 mg
● Salt to taste ● Fiber: 0.8 g

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