Vegan Tzaziki

Please test each unfamiliar ingredient carefully according to your dietary restrictions, even if it is labeled as suitable for your diet. Every body is different, and what I tolerate may cause reactions in you. So always listen to your body!

Before we begin, please take a moment to read the overview of the dietary restrictions for this dish. You’ll find them below the recipe.

Time: 10-15 min Servings: 4 Portions Ingredients: 300g soy “quark” 100g soy yogurt 1 cucumber 3-4 cloves garlic Salt to taste Olive oil (a small drop) Instructions: 1. In a bowl, combine the soy “quark” and soy yogurt. 2. Grate the cucumber, then squeeze out excess moisture. Add the pressed cucumber to the yogurt mixture. 3. Mince the garlic and add it to the mix. 4. Season with salt and a small drizzle of olive oil to taste. 5. Mix everything well and serve! Estimated Nutritional Values per Serving: Calories: approx. 80-100 kcal Protein: approx. 5-7 g Fat: approx. 5-7 gSaturated Fat: approx. 0.5-1 g Carbohydrates: approx. 4-6 gSugars: approx. 3-4 g (mostly from the cucumber) Fiber: approx. 1-2 g Sodium (Salt): approx. 200-300 mg (depends on the amount of salt used)

This Tzatziki recipe is suitable for several dietary restrictions, making it a versatile option for many people. Here’s a breakdown:

Vegan

• The recipe is vegan, as it uses soy-based products (soy “quark” and soy yogurt) and does not contain any animal-derived ingredients.

Gluten-Free

• The recipe is gluten-free, as it does not contain any gluten-containing ingredients.

Dairy-Free

• It is dairy-free, as it substitutes traditional dairy-based yogurt and cheese with soy-based alternatives.

Soy-Free

• Unfortunately, this recipe is not soy-free due to the use of soy “quark” and soy yogurt. However, you could substitute these with coconut or almond-based yogurt alternatives if you’re avoiding soy.

Nut-Free

• The recipe is nut-free, as it does not contain any nuts or nut-derived ingredients.

Low-Carb / Keto (with modifications)

• The recipe is generally low-carb due to the low carbohydrate content of the main ingredients (soy yogurt, soy “quark”, cucumber, and garlic). It may work for a Keto diet, but it’s important to consider the carbohydrate content in the soy-based products, which can vary depending on the brand.

Low FODMAP (with modifications)

• The recipe could be Low FODMAP-friendly, but:
  • Garlic can be problematic for some people with a sensitivity to FODMAPs, so you could use garlic-infused oil or garlic powder as a substitute.
  • Ensure that the soy yogurt or alternative doesn’t contain added high-FODMAP ingredients.

Histamine-Free (with modifications)

• The recipe can be modified to be histamine-free by:
  • Using a non-fermented soy yogurt (since fermented soy products can be high in histamine).
  • Skipping or replacing the garlic with garlic powder

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Not Suitable For:

• People with a soy allergy (due to the soy yogurt and soy “quark”).
• People following a strict Paleo diet (since it includes soy).
• People with a garlic intolerance (due to the garlic content).

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