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Pepper pickle/meze with tarator-style yogurt-walnut flavor
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Pepper tarator pickle (35 g) has 32 calories. That works out to 92 calories per 100 g. It contains 2.4 g of carbs, 0.9 g of protein, 2.1 g of fat and 0.7 g of fiber. Its 14.7 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 35 g
32
KCAL / 35G
Carbs
2.4g
· 1% DV
Protein
0.9g
· 2% DV
Fat
2.1g
· 3% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 11% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 273 mg | 12% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 35 g | 32 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 1 piece (small) | 45 g | 41 kcal |
| 0.25 cup (quarter) | 60 g | 55 kcal |
| 4 tablespoon (large) | 70 g | 64 kcal |
| 1 piece (medium) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (half) | 120 g | 110 kcal |
| 1 cup (whole) | 240 g | 221 kcal |
Calculated from 92 calories per 100 g.
Pepper tarator pickle is a meze made by pairing pickled peppers with tarator, a creamy mixture commonly prepared with yogurt, walnuts and garlic. It combines the peppers’ tang with a rich, savory dressing, though recipes vary.
Serve pepper tarator pickle chilled or cool as part of a meze spread, or alongside grilled meat, fish and simple rice dishes. It also works with toasted bread; its tangy, creamy flavor adds contrast to milder mains.
Usually, yes: pepper tarator pickle gets its tarator-style dressing from yogurt and walnuts, often with garlic. Some recipes adapt the ingredients, so the dish may not always be made the same way.
Not necessarily. The peppers may come from a fermented pickle, but pepper tarator pickle is the combined dish of peppers and tarator, not a separate fermentation. Some versions use vinegar-pickled peppers instead.
To make pepper tarator pickle, drain and chop pickled peppers, then fold them into yogurt mixed with crushed walnuts and garlic. Drain the peppers well so the dressing stays thick, and chill the mixture briefly before serving.
Pepper tarator pickle tastes tangy and savory, with creamy yogurt, nutty walnuts and often a garlicky finish. The pepper’s own flavor determines how sharp or hot it is, so different recipes can taste quite different.
Keep pepper tarator pickle covered in the refrigerator and eat a homemade batch within a few days. Because it contains yogurt, do not leave it at room temperature for extended periods; discard it if its smell or appearance changes.
Freezing pepper tarator pickle is not recommended. Yogurt can separate when thawed and the peppers may lose their crisp texture, leaving the meze watery; make a smaller batch and keep it chilled instead.
Pepper tarator pickle is generally made with pickled peppers, and the variety depends on the recipe. Mild peppers give a gentler result, while hot pickled peppers make the finished meze noticeably spicier.
Yes, you can make pepper tarator pickle without walnuts, although the tarator will lose some of its characteristic nutty flavor and texture. Mix the yogurt and garlic with the drained peppers, then adjust the consistency to suit your recipe.
Vitamins
Vitamin C
14.7mg · 16% DV
Vitamin A
33.6µg · 4% DV
B6
0.06mg · 4% DV
Vitamin E
0.39mg · 3% DV
Minerals
Sodium
273mg · 12% DV
Copper
0.04mg · 4% DV
Phosphorus
19mg · 3% DV
Manganese
0.06mg · 3% DV
Potassium ⭐
74mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 calories in 2 tablespoon (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Pepper tarator pickle brings peppers together with tarator, a Turkish-style dressing commonly made with yoghurt, walnuts and garlic. Recipes vary: the peppers may be pickled or otherwise prepared before being mixed with the creamy, savoury dressing.
Its tangy pepper flavour is balanced by cool yoghurt and the richness of walnuts. In Turkey it is served as a meze or alongside a meal, and it also works well with grilled foods or other small plates. Scoop it up with bread, or serve a little alongside a simple lunch.
The peppers contribute fibre, while the yoghurt-and-walnut dressing adds some protein and fat. For a lighter version, use a yoghurt-forward tarator and keep the walnuts modest.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.37g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 65:1
Above the ideal 4:1 (65:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.