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A thick, reddish-gold soup in a bowl, with swollen pale dried beans and small bulgur grains visible throughout the broth.
●Low GI

Bulgur Soup with Dried Beans Calories

Source of fiber and plant protein

In season: Autumn · Winter

CALORIES · 100 G

72kcal

GI

45low

POTASSIUM · 100 G

151mg

FIBER · 100 G

3.1g

Quick answer

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.

Bulgur Soup with Dried Beans Nutrition Facts

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%

Bulgur Soup with Dried Beans nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories173 kcal
Total fat3.1 g4%
Saturated fat0.43 g2%
Trans fat0 g
Sodium396 mg17%
Total carbohydrate29.8 g11%
Fiber7.4 g26%
Protein7.9 g16%

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 Bulgur Soup with Dried Beans?

ServingAmountCalories
1 cup (medium)240 g173 kcal
1 tablespoon (medium)15 g11 kcal
100 g100 g72 kcal
1 cup (small)180 g130 kcal
1 serving (medium)250 g180 kcal
1 bottle (medium)300 g216 kcal
1 cup (large)360 g259 kcal
1 serving (large)400 g288 kcal

Calculated from 72 calories per 100 g.

Frequently Asked Questions About Bulgur Soup with Dried Beans

How do you make bulgur soup with dried beans?

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.

What ingredients go into bulgur soup with dried beans?

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.

Do dried beans need to be soaked for bulgur soup with dried beans?

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.

Which type of bulgur works best in bulgur soup with dried beans?

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.

Can you make bulgur soup with dried beans using canned beans?

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.

Why does bulgur soup with dried beans turn mushy?

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.

What spices go well in bulgur soup with dried beans?

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.

What should you serve with bulgur soup with dried beans?

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.

How long does bulgur soup with dried beans keep in the fridge?

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.

Can you freeze bulgur soup with dried beans?

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.

Bulgur Soup with Dried Beans Vitamins & Minerals

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

Bulgur Soup with Dried Beans Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

12
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur Soup with Dried Beans

To burn the 173 calories in 1 cup (medium) (240 g):

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Bulgur Soup with Dried Beans?

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.

How Nutritious Is Bulgur Soup with Dried Beans?

Nutrient density

High

65/ 100

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

53/ 100

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 Bulgur Soup with Dried Beans 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 Bulgur Soup with Dried Beans Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Bulgur Soup with Dried Beans Good For?

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

Bulgur Soup with Dried Beans Fat Profile

SATURATED

0.43g

MONOUNSATURATED

1.03g

POLYUNSATURATED

1.01g

⚖️

Omega 6:3 ratio 13.4:1

Above the ideal 4:1 (13.4:1).

Compare Bulgur Soup with Dried Beans

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Foods Similar to Bulgur Soup with Dried Beans

🥣

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116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

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120 kcal

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75 kcal

🥜

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380 kcal

🥙

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145 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.