Tsatsiki Sauce

23 Reviews
95% would make this recipe again

A Greek sauce made from yogurt, cucumber, and garlic, used as a dip or as a condiment for grilled meats.

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Draining : 30 min Preparation : 10 min Standing : 1 h
150 calories/serving

Ingredients

1 cucumbers, medium size 260 g
2 cups yogurt, plain, 2% 500 g
2 tbsp wine vinegar 30 mL
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
2 cloves garlic
4 tbsp fresh mint, chopped 12 g
paper towels

Before you start

Tsatsiki (pronounced tzah-ZEE-kee) is easy to make, but it is important to use fresh ingredients and combining them to reach the correct balance between the rich but not sweet taste of a good Greek style yogurt, the freshness of cucumber and the pungency of garlic. You can vary its thickness as you like, but remember: you should eat it with a fork!

Method

  1. Peel, cut in half and seed the cucumber. Keep half the skin aside. Grate the cucumber coarsely and place the pieces in a sieve, add salt, and let drain about 30 min. Squeeze the pulp to extract liquid and wrap in paper towels to dry.
  2. In the meantime, pour the yogurt into a fine-screen colander. Let drain 30 min.
  3. Place the cucumber pulp in a bowl, add the drained yogurt, vinegar, oil, and a pinch of salt. Whisk well. Press and mince the garlic, chop the mint and cucumber skin, then add them to the bowl and mix.
  4. Chill, covered, a least 1 h before serving.

Observations

Keep up to 7 days, covered, in the refrigerator.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

150

Fat

9 g

14 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

10 mg

Sodium

90 mg

4 %

Carbohydrate

12 g

4 %

Fibre

1 g

2 %

Sugars

10 g

Net Carbs

11 g

Protein

7 g

Vitamin A

3 %

Vitamin C

5 %

Calcium

23 %

Iron

4 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Milk and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

23 Reviews (21 with rating only) 95% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Dairy | Vegetables | Sauces & Dips | No Cook | Greek

Top Reviews

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Melissa
april 24, 2022 | I would make this recipe again

This is just amazing tsatsiki, it's really good.

Useful 0
april 21, 2009 | I would make this recipe again

This is the best tsatsiki we ever had.

Useful 0

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