Tzatziki is a traditional Greek dip or sauce made from yogurt, cucumber, garlic, and various herbs. It’s a refreshing and creamy accompaniment that’s often served with grilled meats, fish, or as a dip with pita bread. Tzatziki is known for its cool and tangy flavor, making it a popular dish during the warmer months. While it originates from Greece, Tzatziki is widely enjoyed across the Mediterranean and beyond.
Ingredients:
- 1 cup Greek yogurt (full-fat or low-fat)
- 1/2 cucumber, grated
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice or vinegar
- 1 tablespoon fresh dill, chopped (or mint)
- Salt and pepper to taste
Instructions:
Prepare the Cucumber:
- Grate the cucumber using a box grater.
- Place the grated cucumber in a clean kitchen towel or cheesecloth, and squeeze out as much excess water as possible. This step is crucial to ensure the Tzatziki doesn’t become too watery.
Mix the Ingredients:
- In a mixing bowl, combine the Greek yogurt, grated cucumber, minced garlic, olive oil, lemon juice or vinegar, and chopped dill or mint.
- Stir everything together until well combined.
Season:
- Taste the Tzatziki and add salt and pepper to your liking. You can also adjust the amount of garlic and lemon juice based on your preference.
Chill:
- For the best flavor, cover the Tzatziki and let it chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.
Serve:
- Serve Tzatziki as a dip with pita bread, as a sauce over grilled meats, or as a refreshing side dish.
Nutritional Information (per 100g serving):
- Calories: ~56 kcal
- Proteins: ~3g
- Carbs: ~3g
- Fiber: ~0.2g
Nutritional Summary: Tzatziki is a low-calorie, high-protein dish thanks to the Greek yogurt base. It’s also low in carbohydrates and contains a small amount of fiber. The dish is rich in probiotics (from the yogurt) and can be a healthy addition to a balanced diet, especially when paired with other Mediterranean dishes.
