Ayran with Mint: A Cool, Salty Yogurt Drink
Ayran is yogurt whisked with cold water and a little salt, and a pinch of dried mint makes it even more refreshing. It takes two minutes. Here is how to make it well and keep the salt in check.
On a hot afternoon, a cold glass of salty yogurt drink can be more refreshing than anything sweet. Versions of it are enjoyed across a wide part of the world. Ayran is the everyday drink of Turkey and much of the Caucasus and the Balkans, and in Cyprus it is sold as ayrani. In Iran, a similar drink called doogh is often served with dried mint, and in South Asia, salted lassi follows the same idea.
The basic recipe could not be simpler: plain yogurt, cold water and a pinch of salt, whisked until frothy. Mint, fresh or dried, adds a cool, green note. Here is how to make it, what is actually known about it, and how to keep the salt sensible.
Why it works so well on a hot day
The tang of the yogurt and the cold water make ayran feel light, even though it is made from dairy. The small amount of salt is what makes it taste savory rather than like a thin smoothie, and it pairs well with grilled food, rice dishes and spicy meals.
Mint is the classic addition. Dried mint is the usual choice in many homes because it blends into the drink and gives a deeper flavor. Fresh spearmint gives a brighter, sweeter taste. Peppermint works too, but it is stronger, so use less.
Frothy Ayran with Mint
You need
- plain yogurt, chilled150 g (2/3 cup)
- very cold water, still or sparkling150 ml (2/3 cup)
- salt1 small pinch (about 1/8 tsp)
- dried mint, crumbled1/2 tsp
- fresh spearmint leaves, optional3 to 4
- ice cubes, optionala few
Method
- Put the yogurt and salt in a jug or a jar with a tight lid.
- Add about a third of the water and whisk until smooth, with no lumps.
- Add the rest of the water and whisk hard, shake the closed jar, or blend for 20 seconds until a thick foam forms on top.
- Stir in half the dried mint, pour into a glass over ice if you like, and sprinkle the rest of the mint on the foam.
- Add a fresh mint leaf or two and drink straight away, while the foam is high.
Tips
- For a thicker drink, use less water. Thick strained yogurt usually needs more water than thinner plain yogurt.
- Sparkling water gives a light fizz, close to the style of doogh.
- Rub dried mint between your palms before adding it to release more aroma.
- For a party, blend a large batch and keep it in the fridge, then whisk again just before serving, as it settles.
What the evidence says
There is little research on ayran itself, so it is best seen as a pleasant drink rather than a health remedy. What we can say comes from its ingredients. The NHS describes yogurt as a good source of protein and calcium, and says plain, lower-fat yogurts are a good choice because they usually do not contain added sugars. That makes plain ayran a useful alternative to sweetened drinks.
Mint adds flavor, not proven benefits. The US National Center for Complementary and Integrative Health says peppermint tea appears to be safe, but there is not enough evidence to say whether peppermint leaf helps any health condition. The same caution applies to the mint in your glass.
Go easy on the salt
Salt is the one ingredient to watch. The NHS advises adults to have no more than 6 g of salt a day, about one level teaspoon, and that total includes the salt already in bread, cheese and ready meals. Too much salt can raise blood pressure, which increases the risk of heart attacks and strokes.
The recipe below uses a small pinch, about 1/8 teaspoon, which is roughly an eighth of an adult's daily limit. Taste before adding more. With good, tangy yogurt and plenty of mint, you will often find you need less than you think.
Children need even less. The NHS limit is 2 g a day for ages 1 to 3, 3 g for ages 4 to 6 and 5 g for ages 7 to 10, and babies under 1 should have less than 1 g. For children, make ayran with no added salt at all.
Questions people ask
What is the difference between ayran, doogh and lassi?
All three are yogurt drinks. Ayran is usually plain, salted and frothy. Doogh is similar and often fizzy and flavored with mint. Lassi can be salty or sweet and is sometimes spiced.
Can I make ayran with Greek yogurt?
Yes. Thick strained yogurt makes a rich ayran, but you will need more water, often about one and a half times the weight of the yogurt, to get a drinkable texture.
Can I make it ahead?
You can keep it covered in the fridge for a few hours. It separates as it stands, so whisk or shake it again before serving to bring back the foam.
Sources
- Salt in your diet — NHS
- Dairy and alternatives in your diet — NHS
- Peppermint Oil — NCCIH
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
