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Bean tarhana soup Calories
Traditional probiotic-rich soup, high in protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bean tarhana soup (250 g) has 150 calories. That works out to 60 calories per 100 g. It contains 23.8 g of carbs, 8 g of protein, 1.8 g of fat and 7 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bean tarhana soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
150
KCAL / 250G
Carbs
23.8g
· 9% DV
Protein
8g
· 16% DV
Fat
1.8g
· 2% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 22% · Fat 12%
Bean tarhana soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 725 mg | 32% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 7 g | 25% |
| Protein | 8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Bean tarhana soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 150 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (small) | 150 g | 90 kcal |
| 1 bottle (small) | 200 g | 120 kcal |
| 1 serving (medium) | 300 g | 180 kcal |
| 1 bottle (medium) | 330 g | 198 kcal |
| 1 cup (large) | 350 g | 210 kcal |
| 1 serving (large) | 400 g | 240 kcal |
| 1 bottle (large) | 500 g | 300 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Bean tarhana soup
What is bean tarhana soup?
Bean tarhana soup is a Turkish soup made with tarhana, a fermented and dried mixture commonly based on grain and yogurt, plus beans. Recipes vary: some use whole cooked beans for a hearty texture, while others add tomato paste, onion, or dried herbs.
How do you make bean tarhana soup?
To make bean tarhana soup, whisk tarhana with cool water until smooth, then stir it into a pot and cook until thickened. Add cooked beans and seasonings such as tomato paste or mint. Stir as it heats so the tarhana does not form lumps.
Is tarhana in bean tarhana soup fermented?
Usually, yes: tarhana used in bean tarhana soup is traditionally fermented before being dried. The ingredients and fermentation method vary between households and regions, so the soup’s tanginess can range from mild to pronounced.
What does bean tarhana soup taste like?
Bean tarhana soup is usually tangy and savory, with a soft, hearty texture from the beans. Its exact flavor depends on the tarhana and seasonings; tomato, dried mint, chili, or butter can make it more aromatic or richer.
What is the difference between bean tarhana soup and regular tarhana soup?
Bean tarhana soup includes whole beans, which add distinct bites and make the soup heartier than a version made with tarhana alone. The tarhana base is prepared in much the same way, though recipes differ in spices and thickness.
Can you use canned beans in bean tarhana soup?
Yes, canned beans work well in bean tarhana soup because they are already cooked. Drain and rinse them, then add them near the end of cooking so they warm through without breaking apart as the tarhana thickens.
Why is my bean tarhana soup lumpy?
Bean tarhana soup gets lumpy when dry tarhana hits hot liquid before it has been dispersed. Mix the tarhana with cool water first, pour it into the pot gradually, and keep stirring as the soup heats.
What do you serve with bean tarhana soup?
Bean tarhana soup is often served hot with bread and a fresh salad. A spoonful of chili butter or a sprinkle of dried mint is a common finishing touch, while a small squeeze of lemon can brighten a particularly rich or tangy bowl.
Can you freeze bean tarhana soup?
Yes, bean tarhana soup can be frozen in airtight portions once cooled. Its texture may become thicker or separate slightly after thawing, so reheat it while stirring and add a little water to bring it back to the consistency you want.
Does cooking bean tarhana soup kill the probiotics in tarhana?
Cooking bean tarhana soup thoroughly is likely to destroy many live microorganisms that may be present in fermented tarhana. Tarhana still contributes its characteristic fermented flavor, but a cooked soup should not be assumed to deliver live probiotics.
Bean tarhana soup Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
Folate
45µg · 11% DV
Biotin
3µg · 10% DV
B3
1.5mg · 9% DV
Minerals
Sodium
725mg · 32% DV
Copper
0.22mg · 24% DV
Manganese
0.45mg · 20% DV
Iron
2.75mg · 15% DV
Potassium ⭐
275mg · 8% DV
Bean tarhana soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean tarhana soup
To burn the 150 calories in 1 cup (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bean tarhana soup?
Bean tarhana soup is made by cooking tarhana—a Turkish fermented mixture commonly prepared with flour, yoghurt and vegetables—with beans added for extra substance. Tarhana is dried for storage and then simmered into a comforting soup; recipes and seasonings vary from one household and region to another.
Its gently tangy, savoury broth is usually thick, with soft beans that still give each spoonful some texture. In Turkey it is often served hot as a simple lunch or evening meal, especially in cooler weather, with bread on the side. It fits well into a vegetarian meal and provides both protein and fibre; a 100 g serving has 2.8 g of fibre. For a lighter bowl, use a modest amount of oil and serve it with a fresh salad.
How Nutritious Is Bean tarhana soup?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bean tarhana soup Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean tarhana soup Contain Allergens?
No known major allergens
Which Diets Is Bean tarhana soup Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean tarhana soup Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.