Refreshing Cold Cucumber Soup with Toasted Walnuts and Dill (Tarator) - Healthy DASH Recipe | DietsPremium | Diets Premium
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Refreshing Cold Cucumber Soup with Toasted Walnuts and Dill (Tarator)
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Refreshing Cold Cucumber Soup with Toasted Walnuts and Dill (Tarator)

Hypertension (DASH) Lunch Weight Loss DASH Diet Hypertension Healthy Lifestyle
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Portion
4
Cena (Lidl)
$3.05
Koszt / porcja
$0.76
Number of ingredients needed for preparation
8
Calories
1146
Contains 286 calories per portion.
286 kcal
Protein/Portion
14g
Fat/Portion
20g
Carbs/Portion
13g
Fiber/Portion
~

Ingredients

Fresh cucumbers

Fresh cucumbers

350 Gram (350 Gram) • 48 kcal • $0.60
B: 2.4g
T: 0.4g
W: 8.8g
48 kcal
Light Greek yogurt

Light Greek yogurt

300 Gram (300 Gram) • 210 kcal • $0.51
B: 27g
T: 6g
W: 12g
210 kcal
Cultured buttermilk (low-fat)

Cultured buttermilk (low-fat)

300 Gram (300 Gram) • 129 kcal • $0.51
B: 10.2g
T: 4.5g
W: 12g
129 kcal
Walnuts

Walnuts

#Walnuts
80 Gram (80 Gram) • 543 kcal • $1.13
Tree nuts Birch Pollen-Related Oral Allergy Syndrome
B: 12.8g
T: 48.2g
W: 14.4g
543 kcal
Walnut oil (or extra virgin olive oil)

Walnut oil (or extra virgin olive oil)

20 Gram (20 Gram) • 182 kcal • $0.23
B: 0.2g
T: 20g
W: 0.2g
182 kcal
Garlic

Garlic

#Chickpea
10 Gram (10 Gram) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Fresh dill

Fresh dill

20 Gram (20 Gram) • 10 kcal • $0.03
B: 0.7g
T: 0.2g
W: 1.4g
10 kcal
Freshly ground black pepper

Freshly ground black pepper

3 Gram (3 Gram) • 7 kcal • $0.01
B: 0.3g
T: 0.1g
W: 1.3g
7 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
11%

This recipe covers 11% of your daily calorie requirement.

Recipe: 286 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Peel cucumbers, finely dice them, and drain excess moisture on a mesh strainer.
2
In a large bowl, whisk together chilled Greek yogurt, buttermilk, walnut oil, pressed garlic, and most of the chopped dill.
3
Fold the drained cucumbers into the yogurt base, season with black pepper, and mix well. Chill in the refrigerator for at least 2 hours to meld flavors.
4
Toast walnuts on a dry skillet until fragrant and lightly golden. Let cool, then coarsely chop.
5
Ladle icy cold soup into bowls or chilled glasses. Generously sprinkle with toasted walnuts and garnish with dill sprigs.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
1146 kcal
Protein
54.3g
Fat
79.5g
Carbs
53.4g
Refreshing Cold Cucumber Soup with Toasted Walnuts and Dill (Tarator)
Bio-Analysis Recipe

Refreshing Cold Cucumber Soup with Toasted Walnuts and Dill (Tarator)

1146 kcal B: 54.3g T: 79.5g W: 53.4g
Glycemic Load
IG 65 ŁG 35
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 69 nutrients organized by category and RDA coverage.
Contains allergens 3
Tree nuts Birch Pollen-Related Oral Allergy Syndrome Garlic
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~127.9 mg/dL • Insulin: 74.2 µIU/mL
70 90 120 140 160 140 mg/dL ~127.9 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
34.7 / serving
Net carbohydrates: 47.5g
Glycemic Index IG
65 / 100
Peak glucose concentration
~127.9 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 5.9g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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