Savoury Tomato & Rocket Yogurt Pot
This creamy yogurt with tomato, rocket and soft goat's cheese comes together in just a few minutes and keeps you satisfied without feeling heavy. A splash of olive oil and a drizzle of balsamic vinegar add a lovely savoury tang. Best of all, you can spoon it straight into a jar and take it to work, so you always have a fresh, low-carb lunch to hand.
Ingredients
- 150 g natural yogurt
- 1 tbsp soft goat's cheese
- 1 tbsp olive oil
- 6 leaves rocket
- 1 tomato, ripe
- 4 black olives
- salt and freshly ground pepper
- 1 tsp balsamic vinegar
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 1 Serving |
|---|---|---|
| Calories | 230 kcal | 230 kcal |
| Carbohydrates | 10 g | 10 g |
| Protein | 8 g | 8 g |
| Fat | 17 g | 17 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
- Whisk the natural yogurt together with the goat's cheese and olive oil in a bowl until smooth and creamy.
- Wash the tomato, scoop out the seeds and cut the flesh into fine dice.
- Finely chop the olives.
- Wash the rocket leaves and chop them small.
- Stir the tomato, olives and rocket into the yogurt mixture.
- Season the yogurt with salt, pepper and balsamic vinegar, then serve. To take it out and about, spoon the finished mixture into a screw-top jar. Tip: For a variation, swap the natural yogurt for cottage cheese.
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Nutrition facts per serving (estimate)
| Calories | 230 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 8 g |
| Fat | 17 g |
Frequently asked questions
Can I swap out the natural yogurt?
Yes, cottage cheese works really well as a substitute and makes the snack even higher in protein.
How long does the tomato and rocket yogurt keep?
Chilled in a screw-top jar it keeps well for up to a day. It tastes best freshly made.
Is this recipe really gluten-free?
All of the ingredients used are naturally gluten-free. Even so, check the labelling on packaged products like yogurt and olives to be sure.
Does this recipe suit a low-carb diet?
Yes, with only around 10 g of carbs per serving it's a great fit for a low-carb way of eating.
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