Raisin Your Nutrition

– A blog about the energy benefits of raisins –


Cool off with Chilled Persian Yogurt Soup

June 16, 2017 by

As the weather gets hot, we all look for new ways to cool off. The kiddos (and even some parents!) tend to gravitate to sweet cold treats, like popsicles and ice cream, during the steamy months. But today I’m sharing a cold soup that is refreshing, bursting with flavor and very low in sugar.
Chilled soups are not a new concept. There’s gazpacho (a cold vegetable soup), cucumber based and even an avocado soup, to name a few. This chilled yogurt soup is middle-eastern, specifically Persian, and the base is made with plain yogurt.
The beauty of a cold soup is that you do not have to crank up the stove and roast in your kitchen on an already hot day to make it. Simply mix together plain yogurt with fresh herbs, diced cucumbers and crunchy walnuts. Stir in some dried rose petals and sweet Sun-Maid raisins, and you’ve got something to appeal to all of your senses: colorful, aromatic, a bit of crunch and totally delicious!


The soup is served thick, like any cream-based soup. And you can either add cold water until you get the consistency you need or add ice cubes and let it melt into the yogurt. Traditionally, this chilled yogurt soup is served with toasted flat bread. But you can serve it with a crispy baguette or even alone.



4 cups plain Greek yogurt
2 Persian cucumbers, diced
1/2 cup Sun-Maid Raisins
1/2 cup finely walnuts, chopped
1/4 cup fresh dill, chopped
1/4 cup fresh mint, chopped
2 TBS dried rose petals, crushed
1/2 tsp kosher salt
1/4 tsp ground black pepper
1/4 tsp rosewater (optional)
1 cup of ice cubes or up to 1/2 cup cold water (depending on preference and thickness of yogurt)



1. Add yogurt to your serving bowl and whisk until smooth.
2. Stir in remaining ingredients, except for ice and water. Refrigerate for an hour or two to let the flavors melt together.
3. When ready to serve, slowly mix in cold water it reaches the consistency you like. Or add ice and allow it to slowly melt into the yogurt.
4. Serve alone or with toasted flat bread or baguette.

  1. Wow Laura, this flavor combination with the rose petals, dill and mint is a new flavor combination I need to try! Where do you recommend buying the rose petals?

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About The Author
Suzanne Nelson

Dr. Nelson recently joined the staff of Bryn Athyn College in Pennsylvania as a nutrition and wellness advisor and sports nutritionist. Previously, she was the Director of Sports Performance Nutrition in the athletic department at the University of California, Berkeley. While in California, she was the team nutritionist for the San Francisco 49ers and provided nutrition consultation to the San Francisco Giants and Golden State Warriors. In addition, Dr. Nelson has advised elite amateur athletes at the national, world, and Olympic level. She is a nationally known speaker in sports nutrition and is the author/editor of several books and numerous scientific journal articles. Dr. Nelson is the Nutrition and Health Advisor for Sun-Maid.

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