Tsatsiki Sauce

Tsatsiki Sauce

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

4 servings (2 cups)
Draining 30 min
Preparation 10 min

Standing 1 h

150 calories per 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]   0.1 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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

150

Fat

9 g

14 %

Saturated 2 g
+ Trans 0 g

11 %

Cholesterol

10 mg

Sodium

95 mg

4 %

Carbohydrate

12 g

4 %

Fibre

1 g

2 %

Sugars

10 g

Protein

7 g

Vitamin A

4 %

Vitamin C

6 %

Calcium

25 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: ¾ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Folacin, Magnesium, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Good source of :
Calcium, Phosphorus, Potassium, Vitamin B2, Vitamin K
Excellent source of :
Vitamin B12
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Dairy | Vegetables | Sauces & Dips | Bone-healthy | Halal | High Calcium | Kosher | Low Sodium | Vegetarian | No Cook | Greek

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