Low Sodium Traditional Yogurt Soup with Rice

Creamy, comforting, and heart-healthy, this Low Sodium Traditional Yogurt Soup with Rice is a light yet satisfying dish perfect for any meal. Combining the tangy richness of plain low-fat yogurt with tender cooked rice, this recipe balances wholesome ingredients with a blend of dried mint, garlic powder, and a touch of black pepper for a refreshing flavor profile. The infused olive oil technique adds a savory depth, while the use of egg yolk and flour creates a velvety texture without heavy cream, making it a lighter alternative to classic soups. With just 30 minutes from start to finish, this low-sodium soup is an easy-to-prepare option for those looking to enjoy a nourishing, homemade comfort food. Serve it warm as a starter or pair it with crusty bread for a complete meal, and don’t forget to garnish with a sprinkling of dried mint for a fragrant finishing touch.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Transfer the yogurt mixture to a large pot and add the 4 cups of water. Whisk thoroughly to incorporate and prevent any lumps.

Step 3

Place the pot over medium heat and stir continuously with a whisk to prevent curdling. Bring the mixture to a gentle simmer.

Step 4

Once simmering, add the cooked white rice and stir well to combine. Continue cooking on low heat for about 10 minutes, stirring occasionally.

Step 5

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.

Step 6

Pour the infused olive oil mixture into the soup and stir. Add ground black pepper to taste.

Step 7

Allow the soup to simmer for an additional 5 minutes to let the flavors blend together.

Step 8

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

Serving size	(1661.1g)

Amount per serving	% Daily Value*
Calories	760.4

Total Fat 26.7g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 212.5mg	0%
Sodium 779.8mg	0%
Total Carbohydrate 93.7g	0%
Dietary Fiber 1.4g	0%
Total Sugars 35.2g
Protein 34.6g	0%

Vitamin D 272.2IU	0%
Calcium 1001.3mg	0%
Iron 3.8mg	0%
Potassium 1367.3mg	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: 31.9%

Protein: 18.4%

Carbs: 49.7%