Recipes · Armenian · Soups and Broths
Spas (Armenian Yogurt Soup)
One serving has 290 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (57%), phosphorus (41%), riboflavin (35%), cobalamin (33%), pantothenic acid (26%) and magnesium (25%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (469 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 30 g Bulgur
- 150 g Yogurt, plain
- 25 g Eggs, whole, raw
- 250 g Water
- 8 g Butter, unsalted
- 5 g Dill, fresh
- 0.3 g Mint, dried
- 1 g Salt
Method
- Bring the water to a boil, add the bulgur, and simmer for about 12-15 minutes until tender.
- In a bowl, whisk the yogurt and egg together until smooth, then slowly whisk in a ladleful of the hot bulgur broth to temper it.
- Reduce the heat to low and stir the tempered yogurt mixture back into the pot, stirring constantly for 8-10 minutes until the soup thickens slightly; keep it below a boil so the yogurt doesn't curdle.
- Season with the salt and stir in the dill and dried mint.
- Finish with the melted butter stirred through or drizzled over the top, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 290 kcal | 14% |
| Carbohydrates | 30.4 g | |
| Water | 409 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 12.3 g | 26% |
| Tryptophan | 0.13 g | |
| Threonine | 0.47 g | |
| Isoleucine | 0.6 g | |
| Leucine | 1.1 g | |
| Lysine | 0.82 g | |
| Methionine | 0.31 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.5 g | |
| Valine | 0.83 g | |
| Histidine | 0.3 g | |
| Fat | 14.2 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.79 g | |
| Saturated | 8 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 130 mg | |
| Calcium | 231 mg | 23% |
| Copper | 0.17 mg | 19% |
| Iron | 1.9 mg | 10% |
| Magnesium | 77.4 mg | 25% |
| Manganese | 1 mg | 57% |
| Phosphorus | 288 mg | 41% |
| Potassium | 435 mg | 9% |
| Selenium | 11.8 µg | 21% |
| Sodium | 512 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 39.7 µg | 10% |
| Cobalamin (vitamin B12) | 0.79 µg | 33% |
| Choline | 106 mg | 25% |
| Vitamin A | 156 µg | 22% |
| Vitamin C | 5 mg | 7% |
| Vitamin D (D2 + D3) | 23.5 IU | 4% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 1.5 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.