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Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bulgur Soup with Dried Beans (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 29.8 g of carbs, 7.9 g of protein, 3.1 g of fat and 7.4 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
29.8g
· 11% DV
Protein
7.9g
· 16% DV
Fat
3.1g
· 4% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 18% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 7.4 g | 26% |
| Protein | 7.9 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 173 kcal |
| 1 tablespoon (medium) | 15 g | 11 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 1 serving (medium) | 250 g | 180 kcal |
| 1 bottle (medium) | 300 g | 216 kcal |
| 1 cup (large) | 360 g | 259 kcal |
| 1 serving (large) | 400 g | 288 kcal |
Calculated from 72 calories per 100 g.
Bulgur soup with dried beans is made by simmering cooked beans and bulgur in a seasoned broth. Soften onion with tomato paste, add broth and tender beans, then stir in the bulgur near the end so it cooks without becoming mushy.
The main ingredients in bulgur soup with dried beans are dried beans and bulgur. Many versions also use onion, tomato paste, broth or water, and seasonings such as mint, paprika, or black pepper; recipes vary by household and region.
Yes, soaking the dried beans beforehand helps them cook more evenly. Drain them and cook until tender before adding them to the soup; otherwise, the bulgur may be ready while the beans are still firm.
Medium or coarse bulgur usually holds its shape best in bulgur soup with dried beans. Fine bulgur softens quickly and can make the soup very thick, so add it late and use less if you want a looser broth.
Yes, canned beans work well in bulgur soup with dried beans. Drain and rinse them, then add them once the bulgur is nearly cooked; canned beans are already soft, so prolonged simmering can make them break apart.
Bulgur soup with dried beans often turns mushy when the bulgur is added too early or simmered for too long. Add it after the beans are tender, cook just until the grains soften, and remember that it will continue absorbing liquid as it stands.
Mint, paprika, black pepper, and a little cumin all pair well with bulgur soup with dried beans. Tomato paste and onion give the broth a savory base; add stronger spices gradually so they do not overpower the beans and bulgur.
Bulgur soup with dried beans pairs well with a crisp salad, pickles, or flatbread. Because the soup contains both beans and bulgur, a simple, fresh side is often enough to make it a satisfying meal.
Bulgur soup with dried beans keeps for a few days when refrigerated promptly in a covered container. The bulgur thickens as it sits, so loosen individual portions with a little water or broth while reheating.
Yes, you can freeze bulgur soup with dried beans, although the bulgur may become softer after thawing. Freeze it in sealed portions, thaw safely, and reheat gently with a splash of water or broth to restore a spoonable consistency.
Vitamins
B6
0.24mg · 14% DV
B1
0.17mg · 14% DV
Folate
52.8µg · 13% DV
B3
1.49mg · 9% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.31mg · 34% DV
Phosphorus
166mg · 24% DV
Sodium
396mg · 17% DV
Potassium ⭐
362mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 calories in 1 cup (medium) (240 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.
Bulgur Soup with Dried Beans is a hearty Turkish home-style soup, made by simmering bulgur and cooked dried beans with onion and often tomato paste in water or stock. Recipes vary from kitchen to kitchen; some are seasoned with mint or chilli flakes.
Served hot by the spoonful, it makes a comforting lunch or supper in Turkey, especially on cool days, and is often paired with salad or pickles. The beans and bulgur bring fibre and plant protein; a 100 g portion has 3.1 g of fibre. For a lighter bowl, keep the added oil modest and serve it with fresh greens rather than extra bread.
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.
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.
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.
Contains these allergens:
Vegan
✓ 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
SATURATED
0.43g
MONOUNSATURATED
1.03g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.