Oil-Free Salad Dressing with Low-Fat Quark
This oil-free salad dressing with low-fat quark is creamy, light and whipped up in just two minutes. Instead of oil, low-fat quark does the work of binding everything together while adding plenty of protein. Cucumber and tomato keep it fresh and light, and balsamic and herbs bring the flavour. The result is an easy dressing that lifts any salad, without the extra calories.
Ingredients
- 0.5 cucumber
- 1 tomato
- 200 g low-fat quark, or thick Greek yogurt / fromage blanc
- 1 tbsp balsamic vinegar
- 4 tbsp vegetable stock, to thin
- herbs (e.g. basil, parsley), to taste
- salt and pepper, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 35 kcal | 140 kcal |
| Carbohydrates | 3 g | 12 g |
| Protein | 5 g | 20 g |
| Fibre | 1 g | 4 g |
| of which sugar | 2 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Roughly dice the cucumber and tomato, then add them to a blender along with the low-fat quark, balsamic vinegar and vegetable stock.
- Blend everything into a creamy dressing. Season with salt, pepper and the herbs. Add a little more stock or water to reach your preferred consistency.
- Pour into a screw-top jar. The dressing keeps for a few days in the fridge.
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Nutrition facts per serving (estimate)
| Calories | 35 kcal |
|---|---|
| Carbohydrates | 3 g |
| Protein | 5 g |
| Fat | 0 g |
| Fibre | 1 g |
| of which sugar | 2 g |
Frequently asked questions
Why make salad dressing without oil?
Oil is high in calories. Using low-fat quark as the base keeps things lighter and adds protein, without giving up that creamy texture.
How long does the dressing keep?
Stored in a clean screw-top jar in the fridge, it keeps for a few days. Give it a quick shake before serving.
Which herbs work best?
Basil, parsley, chives or thyme all work well. Fresh herbs give the most flavour.
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