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NUTRITION

Tzatziki

Tzatziki is a popular dip made from cucumbers and Greek yoghurt. It’s high in protein and low in calories. Have a look at the preparation.

By Keerti Dundoo Vodela
21 Oct 2020

Did you know that one of the oldest fixtures of the Mediterranean diet is Greek yogurt? Greek yogurt is nutritious, delicious and healthy!

 

Tzatziki is a popular dip made from cucumbers and Greek yoghurt. It’s high in protein and low in calories.

 

Probiotics give us microbes in the lower intestinal tract that help digest food, fight harmful bacteria and regulate our immune system.

 

Greek yoghurt is a perfect snack and substitute for sour cream, mayonnaise. Tzatziki sauce is the perfect addition to multiple appetizers, main course dishes and you can also pair it with soft pita slices or baked pita chips.

 

Ingredients list

  • Unpeeled cucumber: 1
  • Hung curd: 1 cup
  • Finely minced large garlic cloves: 2
  • Extra virgin olive oil: 2 tbsp
  • White vinegar or lime juice: 1 tbsp
  • Salt: 1/2 tsp
  • Minced dill or thyme: 1/2 tbsp

 

Ease
3
Approx Cost
100 INR
Energy
75 Kcal
Carbs
3 g
Protein
4 g
Fat
6 g
Fibre
0 g
Serves
5
Cooking Time
10 Mins

Preparation

 

Step 1 :

Grate the cucumber and drain the water completely.

 

Step 2 :

Combine the hung curd, garlic, oil, vinegar, and salt. Refrigerate overnight.

 

Step 3 :

Transfer the grated cucumber and fresh dill to the curd mixture and stir to combine. Serve chilled with pita bread for dipping.

 

Note: Straining the yoghurt reduces its lactose content and makes it higher in protein.

 

Related story: Zoodles in Cashew Lemon Dressing

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