Low Sodium Traditional Yogurt Soup with Rice
Delight in the comforting flavors of this Low Sodium Traditional Yogurt Soup with Rice, a heart-healthy twist on a beloved classic. This creamy soup pairs plain low-fat yogurt with cooked white rice to create a satisfying, warming dish that’s both light and wholesome. Infused with aromatic dried mint, garlic powder, and a touch of olive oil, every spoonful is bursting with subtle yet enticing flavors. Crafted with minimal sodium, this recipe uses clever techniques like whisking yogurt with egg yolk and flour to achieve a luscious texture without compromising health. Ready in just 30 minutes and perfect for healthy weeknight dinners, it’s best served warm and garnished with a sprinkle of mint for a hint of earthiness. Savor a traditional soup reinvented to nourish both body and soul!
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Recipe Information
Ingredients
- 2 cups plain low-fat yogurt
- 4 cups water
- 1 cup cooked white rice
- 1 large egg yolk
- 2 tablespoons all-purpose flour
- 1 tablespoon olive oil
- 1 teaspoon dried mint
- 0.5 teaspoon garlic powder (unsalted)
- 0.25 teaspoon ground black pepper
Instructions
In a medium-sized mixing bowl, whisk together the yogurt, egg yolk, and flour until smooth. This mixture will form the creamy base of the soup.
Transfer the yogurt mixture to a large pot and add the 4 cups of water. Whisk thoroughly to incorporate and prevent any lumps.
Place the pot over medium heat and stir continuously with a whisk to prevent curdling. Bring the mixture to a gentle simmer.
Once simmering, add the cooked white rice and stir well to combine. Continue cooking on low heat for about 10 minutes, stirring occasionally.
In a small pan, heat the olive oil over low heat. Add the dried mint and garlic powder, allowing their aromas to infuse into the oil (about 1 minute). Be careful not to burn the mint.
Pour the infused olive oil mixture into the soup and stir. Add ground black pepper to taste.
Allow the soup to simmer for an additional 5 minutes to let the flavors blend together.
Remove the pot from heat and ladle the soup into bowls. Serve warm with a sprinkle of additional dried mint for garnish, if desired.
Nutrition Facts
Calories |
760 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.7 g | 34% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 212 mg | 71% | |
| Sodium | 780 mg | 34% | |
| Total Carbohydrate | 93.7 g | 34% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 35.2 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 1001 mg | 77% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1367 mg | 29% | |
*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.
