Kosovo Tarator is a delightful and cooling yogurt-based cold soup that is a favorite during the hot summer months. This traditional Balkan dish is cherished for its creamy texture and tangy flavor. The soup is typically made with thick yogurt, diced cucumbers, garlic, dill, and sometimes walnuts for added richness and crunch. It's seasoned with salt and pepper and finished with a drizzle of olive oil. Kosovo Tarator is served chilled, making it a perfect starter or light meal on a warm day. Enjoy its refreshing taste and smooth consistency that's bound to satisfy your palate and cool you down during the summer heat.

Ingredients:

- 2 cups thick yogurt (Greek yogurt works well)

- 1 cucumber, peeled, seeded, and diced

- 2-3 garlic cloves, minced

- 2 tablespoons fresh dill, chopped

- 1/4 cup walnuts, finely chopped (optional)

- 2 tablespoons olive oil

- Salt and pepper, to taste

- 1-2 cups cold water (adjust for desired consistency)

- Ice cubes (for chilling, optional)

- Slices of cucumber and fresh dill, for garnish

Instructions:

1- Prepare the Ingredients:

  - Peel the cucumber, cut it in half lengthwise, and scoop out the seeds using a spoon. Dice the cucumber into small pieces.

  - Finely chop the garlic cloves and fresh dill. If using walnuts, chop them finely.

2- Combine Yogurt and Vegetables:

  - In a large mixing bowl, combine the yogurt, diced cucumber, minced garlic, chopped dill, and optional chopped walnuts.

  - Mix well to combine all the ingredients evenly.

3- Season and Adjust Consistency:

  - Season the mixture with salt and pepper according to your taste.

  - Gradually add cold water to the mixture, stirring continuously, until you reach your desired soup consistency. The amount of water can vary depending on how thick or thin you prefer the soup.

4- Chill the Soup:

  - Once the soup reaches your desired consistency, cover the bowl and refrigerate for at least 1-2 hours to chill and allow the flavors to meld. You can also add a few ice cubes to speed up the chilling process.

5- Serve:

  - Before serving, taste the soup and adjust the seasoning if needed.

  - Divide the chilled Kosovo Tarator into serving bowls.

  - Drizzle each serving with a bit of olive oil.

  - Garnish with slices of cucumber and sprigs of fresh dill.

6- Enjoy:

  - Serve the Kosovo Tarator cold as a refreshing summer soup. It can be enjoyed as a light appetizer or as a cooling dish on a hot day.

This yogurt-based cold soup is not only delicious and creamy but also packed with refreshing flavors from the cucumber and dill. The optional addition of walnuts provides a delightful crunch and extra richness to the dish. Serve it alongside crusty bread or as part of a summer meal for a taste of traditional Kosovar cuisine.

Nutritional Values :

Nutritional Values Per Serving (estimated):

Thick Yogurt (2 cups, about 480g):

- Calories:280

- Protein: 20g

- Fat:16g

- Carbohydrates:16g

- Sugar:16g

- Calcium:500mg

Benefits:

- Protein:Supports muscle health and repair.

- Calcium:Essential for bone strength and overall bone health.

- Probiotics:Promotes gut health and digestion.

Cucumber (1 medium-sized, about 300g):

- Calories:45

- Protein:2g

- Fat:0.3g

- Carbohydrates:11g

- Fiber:2g

- Vitamin C14mg

- Potassium:430mg

Benefits:

- Hydration:Contains high water content, helping to keep the body hydrated.

- Fiber:Supports digestive health and helps in maintaining regular bowel movements.

- Vitamin C:Boosts immune function and supports skin health.

- Potassium:Helps regulate blood pressure and electrolyte balance.

Garlic (2-3 cloves, about 9g):

- Calories:13

- Protein:0.6g

- Carbohydrates:3g

- Fiber:0.2g

Benefits:

- Antioxidants:Protects cells from damage and supports overall health.

-Anti-inflammatory:Helps reduce inflammation in the body.

- Antibacterial:Supports immune function and fights infections.

Fresh Dill (2 tablespoons, about 6g):

- Calories:2

- Protein:0.2g

- Carbohydrates:0.4g

- Fiber: 0.2g

- Vitamin C:3mg

- Calcium:10mg

Benefits:

- Vitamin C:Boosts immune function and supports skin health.

- Antioxidants:Protects cells from damage and supports overall health.

- Digestive Aid:Supports digestion and may help relieve bloating.

Walnuts (1/4 cup, about 30g):

- Calories:200

- Protein:5g

- Fat:20g

- Carbohydrates:4g

- Fiber:2g

Benefits:

- Omega-3 Fatty Acids:Supports heart health and brain function.

- Protein:Provides essential amino acids for muscle repair and growth.

- Antioxidants:Protects cells from damage and inflammation.

Olive Oil (2 tablespoons, about 30ml):

- Calories:240

- Fat:28g

Benefits:

- Healthy Fats:Contains monounsaturated fats that support heart health.

- Antioxidants:Helps fight inflammation and oxidative stress.

- Vitamin E:Supports skin health and immune function.

Salt and Pepper (to taste):

- Calories:Negligible

Benefits

- Salt:

 - Electrolyte Balance: Helps maintain fluid balance and nerve function.

 - Flavor Enhancement:Hnhances the taste of dishes, making them more enjoyable.

 - Essential Mineral:** Provides sodium, which is essential for various bodily functions.

- Pepper:

 - Digestive Aid:May stimulate digestion and improve nutrient absorption.

 - Antioxidants:Contains piperine, which has antioxidant properties.

 - Flavor Enhancement:Adds a spicy kick and enhances the overall flavor of dishes.

Water (1-2 cups, about 240-480ml):

- Calories:Negligible

Benefits:

- Hydration:Essential for maintaining proper hydration levels in the body.

- Digestive Health:Aids in digestion and helps prevent constipation.

- Body Function:Supports various bodily functions, including temperature regulation and nutrient transport.

- Detoxification:Helps flush out toxins and waste products from the body.

Total Nutritional Values (Approximate per Serving)

- Calories:Approximately 780 (without water), including 540 calories from yogurt, 45 calories from cucumber, 13 calories from garlic, 2 calories from dill, and 180 calories from walnuts and olive oil.

- Protein:Approximately 27.8g

- Fat:Approximately 64.3g

- Carbohydrates:Approximately 34.4g

- Fiber: Approximately 4.4g

- Vitamins and Minerals: Rich in calcium (from yogurt and cucumber), vitamin C (from cucumber and dill), and potassium (from cucumber).

Please note that these values are estimated and can vary based on specific brands and ingredients used. Adjustments may be needed based on individual dietary needs and preferences.