Heart-Healthy Traditional Yogurt Soup with Rice
Indulge in the comforting flavors of Heart-Healthy Traditional Yogurt Soup with Rice, a wholesome twist on a cherished classic. This nourishing recipe combines tender brown rice simmered in low-sodium vegetable broth with creamy low-fat yogurt, stabilized to prevent curdling for a smooth texture. Enhanced with aromatic garlic and dried mint sautéed in heart-healthy olive oil, this soup is both a feast for the senses and a nutrient-packed choice. Perfectly balanced and subtly seasoned with sea salt and black pepper, it's an excellent option for light lunches or cozy dinners. Ready in just 40 minutes, this warm, satisfying dish is ideal for anyone seeking a delicious, health-conscious meal.
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Recipe Information
Ingredients
- 0.5 cup Brown rice
- 4 cups Low-sodium vegetable broth
- 2 cups Low-fat plain yogurt
- 1 tablespoon Whole wheat flour
- 1 large Egg yolk
- 2 cloves Garlic, minced
- 1 tablespoon Olive oil
- 1 teaspoon Dried mint
- 0.5 teaspoon Sea salt
- 0.25 teaspoon Freshly ground black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.
In a medium-sized pot, combine the rinsed brown rice and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let simmer for about 20-25 minutes, or until the rice is tender.
While the rice is cooking, prepare the yogurt mixture. In a mixing bowl, whisk together the low-fat yogurt, whole wheat flour, and egg yolk until smooth. This helps stabilize the yogurt to prevent curdling later.
Once the rice is cooked, reduce the heat to low. Slowly ladle about 1 cup of the hot broth into the yogurt mixture while constantly whisking. This step tempers the yogurt to avoid curdling when added to the soup.
Carefully pour the tempered yogurt mixture into the pot with the rice and broth. Stir well to combine. Cook the soup over low heat for 5-7 minutes, stirring frequently, until it thickens slightly. Do not let the soup boil.
In a small pan, heat olive oil over low heat. Add the minced garlic and sauté until fragrant, about 30 seconds to 1 minute. Stir in the dried mint and cook for another 15 seconds.
Pour the garlic-mint mixture into the soup and stir to distribute the flavors evenly. Season with sea salt and freshly ground black pepper to taste.
Remove the pot from heat and allow the soup to rest for a few minutes before serving. This allows the flavors to meld together.
Ladle the soup into bowls, garnish with an additional pinch of dried mint or a drizzle of olive oil if desired, and serve warm.
Nutrition Facts
Calories |
690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.0 g | 35% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 212 mg | 71% | |
| Sodium | 2108 mg | 92% | |
| Total Carbohydrate | 77.3 g | 28% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 38.9 g | ||
| Protein | 32.0 g | 64% | |
| Vitamin D | 6.7 mcg | 33% | |
| Calcium | 969 mg | 75% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 2150 mg | 46% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
