Tzatziki is a dip, sauce or soup (when diluted), and originates in the cuisines of Southeastern Europe and West Asia. It is made of strained yogurt mixed with cucumbers, garlic, salt, olive oil, red wine vinegar, sometimes with lemon juice or red wine vinegar and herbs such as dill, mint, parsley and thyme.
Tzatziki is often served as part of a mezze platter alongside raw vegetables, toasted pita wedges, feta, olives, roasted eggplant dip, stuffed grape leaves (dolmas) and more. It is also served as a sauce for lamb, fish, chicken or vegetables.
It is a low-calorie yogurt-based dip that averages about 25 calories and 2 grams of fat per two tablespoons. It is low in carbs, sodium and sugars, and contains protein, calcium and probiotics. It is a healthy alternative to other dips that tend to be high in sodium and fat.
While you may find packaged tzatziki in the grocery store, homemade tzatziki is always fresher and better tasting. Store-bought brands tend to add gums and preservatives.
Ingredients
- 1 cup Greek-style plain yogurt
- 1 medium (12-ounce) *English cucumber, chopped into 1/4-inch pieces
- 1 garlic clove, finely grated
- 2 tablespoons freshly squeezed lemon juice
- 1 1/2 tablespoons chopped fresh dill, plus extra for garnish
- 1/4 teaspoon coarse salt, or to taste
- 1/8 teaspoon freshly ground black pepper, or to taste
- Toasted pita wedges and sliced vegetables, for serving
Stir together the Greek yogurt, cucumber, garlic, lemon juice, and dill in a medium-sized bowl. Season with the salt and pepper. Taste and adjust the seasonings. Before serving, garnish with fresh dill or paprika and drizzle with a bit of EVOO. Makes 2 cups.
* English cucumbers are sweet, seedless and have a thin skin, so you don’t have to fully peel them. Opt for organically grown ones if you are planning to leave the skin on. If you use regular cucumbers with the waxy skin, be sure to peel them completely, and discard the large seeds, which would make the dip too runny.