Heart-Healthy Traditional Yogurt Soup with Rice

Warm, comforting, and nourishing, this Heart-Healthy Traditional Yogurt Soup with Rice is a modern twist on a classic recipe that’s perfect for those seeking a wholesome, satisfying meal. Made with nutrient-packed brown rice, protein-rich low-fat yogurt, and aromatic garlic and mint, this soup is as flavorful as it is good for you. The yogurt is carefully stabilized with egg yolk and whole wheat flour to achieve a creamy, velvety texture without curdling, while the use of low-sodium vegetable broth keeps it heart-friendly. Finished with a fragrant garlic-mint oil drizzle, every bite feels like a restorative indulgence. Ready in just 40 minutes, this dish makes for an easy, healthy dinner that’s naturally rich in fiber and probiotics. Serve it warm and savor the perfect balance of nutrition and comfort.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Remove the pot from heat and allow the soup to rest for a few minutes before serving. This allows the flavors to meld together.

Step 9

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

Serving size	(1588.1g)

Amount per serving	% Daily Value*
Calories	690.2

Total Fat 27.0g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 212.0mg	0%
Sodium 2107.5mg	0%
Total Carbohydrate 77.3g	0%
Dietary Fiber 3.1g	0%
Total Sugars 38.9g
Protein 32.0g	0%

Vitamin D 267.2IU	0%
Calcium 969.1mg	0%
Iron 2.1mg	0%
Potassium 2149.9mg	0%

*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.

Source of Calories

Fat: 35.7%

Protein: 18.8%

Carbs: 45.5%