Tzatziki with vegetables
Thick Greek yogurt with grated cucumber, garlic and lemon, served with raw vegetable sticks.
- Hands-on
- 15 min
- Total time
19 min, show breakdown
- Prep 15 min
- Cook 0 min
- Clean up 4 min
- Pans
- 0
- Ingredients
- 8
- Cost/serving
- $1.21
Per serving
- Calories
- 101
- Protein
- 7.2 g
- Fiber
- 1.4 g
- Net carbs
- 6.7 g
- Fat
- 4.8 g
High in (% Daily Value per serving): Vitamin C 50%, Vitamin K 44%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 cup plain Greek yogurt, 2% (245 g)
Same amount as: 240 mL.
- 1 medium cucumber (300 g), half grated, half cut into sticks
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
2 tbsp fresh parsley (7.6 g)
Same amount as: 30 mL.
- 1 medium red bell pepper (120 g)
- 2 stalks celery (80 g)
- salt, to taste
- black pepper, to taste
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Healthier swaps
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Adds about 0 kcal per serving.
Quantities are for 4 servings. Tzatziki keeps 3 days in the fridge. Stir before serving.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (197 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 101 | ||
| Total fat | 4.8 g | 6% | |
| Saturated fat | 1.3 g | 6% | |
| Cholesterol | 5 mg | 2% | |
| Sodium | 196 mg | 9% | |
| Total carbohydrate | 8.2 g | 3% | |
| Dietary fiber | 1.4 g | 5% | |
| Total sugars | 5.1 g | ||
| Net carbs† | 6.7 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 97 mg | 7% | |
| Iron | 0.57 mg | 3% | |
| Potassium | 331 mg | 7% | |
| Vitamin A | 70 mcg | 8% | |
| Vitamin C | 45 mg | 50% | |
| Vitamin E | 1.1 mg | 7% | |
| Vitamin K | 53 mcg | 44% | |
| Thiamin (B1) | 0.06 mg | 5% | |
| Riboflavin (B2) | 0.24 mg | 18% | |
| Niacin (B3) | 0.59 mg | 4% | |
| Vitamin B6 | 0.18 mg | 11% | |
| Folate | 34 mcg | 9% | |
| Vitamin B12 | 0.46 mcg | 19% | |
| Magnesium | 24 mg | 6% | |
| Zinc | 0.6 mg | 5% | |
| Selenium | 6.4 mcg | 12% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Grate half the cucumber on the large holes of the grater. Squeeze it hard in a clean towel over the sink.
Done looks like: A small, dry-looking clump. You squeezed out about 3 tablespoons of liquid. Mince the garlic as fine as you can. Chop the parsley.
Stir the yogurt, grated cucumber, garlic, lemon juice, half the oil and the parsley in a bowl. Add salt and pepper.
Done looks like: Thick enough to hold a ridge when you drag a spoon through. Rest 10 minutes in the fridge so the garlic mellows. Drizzle with the rest of the oil.
Cut the rest of the cucumber, the pepper and the celery into sticks. Serve with the tzatziki.
Equipment
Box grater $10–20
What to look for
- Four sides, including a coarse side for cheese and vegetables
- Stable base that does not slide
Skip: Rotary graters. A box grater does more.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Watery tzatziki | Cucumber not squeezed. | Squeeze it in a towel until almost no more liquid comes out. |
| Garlic too sharp | Raw garlic grows stronger in large pieces. | Mince it very fine or use half a clove. Let it rest before serving. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Use yogurt made from pasteurized milk.