Turkish · lunch, dinner
Yayla Çorbası (Turkish Yogurt, Rice and Mint Soup)
Video by Hungry Man Kitchen on YouTube · Open on YouTube
- Vegetarian
- Nut-free
Contains: Gluten, Egg, Milk. Check labels on stock, sauces and spice mixes.
Yogurt, an egg yolk and a spoon of flour thicken the soup instead of cream, giving each serve about 7 g of protein and some calcium, with mint and lemon for flavour and no added sugar.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Wash the rice well, put it in a pan with 1.5 litres of water, bring to a boil and simmer for about 10 minutes until soft. 0:27
- In a bowl, whisk the room-temperature yogurt with the egg yolk, flour and lemon juice until smooth and lump-free. 1:12
- Temper the yogurt: whisk in ladlefuls of the boiling cooking water one at a time until the mixture is hot, so it won't curdle. Strain it if you like, then pour it into the pot. 2:18
- Stir constantly until the soup comes back to a gentle simmer and turns smooth, then season with the salt and pepper. 2:45
- Melt the butter with the oil in a small pan until sizzling, take it off the heat before it browns and stir in the dried mint until fragrant. 3:10
- Stir most of the mint butter into the soup and cook to the thickness you like. Serve with the rest of the mint butter and a pinch of mint on top. 3:58
Tip. Serves 4 (our estimate). Bring the yogurt to room temperature and keep whisking while tempering so it stays silky. Use less salt if you prefer. Reheat gently.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 40%
- Protein 9%
- Fat 51%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 74% of the 28 g of net carbs come from the rice. To cut carbs, try cauliflower rice instead, or half and half.
One serve has about 53% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High25%
0.4 g a serve, mostly from oil (75%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High21%
11 µg a serve, mostly from rice (52%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High20%
0.5 µg a serve, mostly from plain yogurt (78%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium Source12%
154 mg a serve, mostly from plain yogurt (78%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A Source12%
112 µg a serve, mostly from butter (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source10%
1.1 mg a serve, mostly from plain yogurt (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 9
Vitamin E8%
1.2 mg a serve, mostly from oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K8%
9.7 µg a serve, mostly from dried mint (48%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium6%
26 mg a serve, mostly from plain yogurt (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B66%
0.1 mg a serve, mostly from rice (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium5%
210 mg a serve, mostly from plain yogurt (72%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate5%
20 µg a serve, mostly from plain yogurt (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron4%
0.8 mg a serve, mostly from dried mint (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C3%
2.6 mg a serve, mostly from lemon juice (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D2%
0.4 µg a serve, mostly from egg yolk (60%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Hungry Man Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.