Tzatziki is a typical low-calorie sauce from Greece It’s made with yogurt and cucumber and flavoured with garlic, dill and mint. Today I show you how to make VEGAN TZATZIKI, a creamy and tasty sauce perfect with falafel, veggie burgers, baked potatoes or to enjoy as it is.
SKIP to RECIPE
When I tasted TZATZIKI for the first time I was in Rhodes for a vacation ( it was the original recipe made with Greek yogurt). Well, I was amazed. Nothing to do with those summer appetizers to be found in London, where I lived back then.
I did have a quite good tzatziki at of The Real Greek in Shepherd’s Bush Westfield Shopping Center in London, but after enjoying the original Greek sauce, I thought it was impossible to replicate. The hopes of reproducing in a vegan version were minimal, almost utopian.
But one day I was convinced and full of hope: I’m gonna make my own VEGAN TZATZIKI at home and well, I did! The result was absolutely delicious!
Tzatziki is a sauce made with fresh cucumbers and a few other simple ingredients. Aa simple, fresh and ductile recipe. You can appreciate it as an aperitif, accompanied by crudité of vegetables, with pita bread or as a light accompaniment to salads.
Cucumbers are not only low in calories (they contain about 14 Kcal per 100g), but they are also an excellent source of minerals, vitamin C and WATER! Cucumbers are highly hydrating as they contain 95% of water! This makes them a perfect food for summer.
The hydration of our body is fundamental, but unlike what we think, we don’t obtain it only getting plenty of water. Foods rich in liquids and minerals such as cucumbers are an essential source of hydration. Water and food rich in water, are fundamental to our well-being. They promote diuresis (and therefore for kidney health), hydration and they help digestion. So water improves the health of our SKIN.
This VEGAN TZATZIKI is a simple, tasty and low-fat recipe perfect when you’re looking for a light snack, a fresh and low-calorie meal as with salads, falafels or baked potatoes and burgers. Use tzatziki instead of mayonnaise to give creamy to your recipes or inside a burger to give a nice cut to excess fat and calories. As a substitute for Greek yogurt, I used unsweetened OMG-free soy yogurt.
To drain the yogurt, put it in a gauze and let it drain for a few hours or all night long so the serum separates from the cream part. You can also use silken tofu to get a thicker and more creamy texture.
The VEGAN TZATZIKI or SOY YOGURT SALSA recipe is
vegan ( dairy-free)
soy-free if you use my VEGAN CASHEW YOGURT
rich in minerals and vitamins
highly hydrating and rich in water
low-fat and low-calorie
packed with vegetable proteins
an excellent alternative to mayonnaise for sandwiches, burger or salads
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VEGAN TZATZIKI recipe
Yield 6-8 servings
A simple vegan version of the traditional tzatziki recipe made with drained soy yogurt and cucumbers. It's dairy-free, easy to make and delicious.
- 14 oz/ 400g unsweetened soy yogurt or silken tofu or my vegan cashew yogurt
- 1 cucumber
- 1 tbsp extra virgin olive oil
- 2-3 fresh mint leaves
- 5 fresh dill fronds
- juice of 1/2 lemon
- 1 garlic clove
- 1/4 tsp salt or to taste
- 1 cheesecloth, muslin or gauze
- Cover a colander with the gauze or cloth and pour in the soy yogurt. Place in the fridge and let drain for 4 to 8 of hours or overnight ( the longer, the better). This is an optional but essential step if you want a thick and creamy tzatziki, otherwise you will obtain a sauce with the consistency of a dressing. (If you use silken tofu, blend it or fluff it with a fork).
- Peel the cucumber, cut it in half, then scoop out the seeds with a spoon.
- Dice the cucumber or grate it using a box grater. Place the shreds in a fine mesh strainer set over a bowl, sprinkle with salt and let stand for at least 10 minutes. Then squeeze out the excess water to drain.
- In a small bowl, combine lemon juice, salt, olive oil and grated cucumber and set aside.
- Finely chop mint and dill fronds and grate garlic clove.
- Add blended tofu or deained soy yogurt to the bowl with the remaining ingredients. Whisk until well combined.
- Refrigerate for one hour and serve with crudités, salads, falafel ( recipe coming soon), veg burgers (recipe coming soon), roasted potatoes ( coming soon) or pita bread.
- Store in the fridge in a container with lid for up to 4 days.
Courses sauce, dip
Cuisine Vegan Gluten-free
Serving Size 1 di 8
Amount Per Serving
% Daily Value
Total Fat 3.5 g
Total Carbohydrates 8.5 g
Protein 2.1 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.