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Traditional Anatolian soup, grain and legume mix, source of fiber and protein
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cenecharban soup (250 g) has 200 calories. That works out to 80 calories per 100 g. It contains 33.8 g of carbs, 8 g of protein, 2.8 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.
Selected: 1 cup (medium) · 250 g
200
KCAL / 250G
Carbs
33.8g
· 12% DV
Protein
8g
· 16% DV
Fat
2.8g
· 4% 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 70% · Protein 17% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 33.8 g | 12% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 200 kcal |
| 100 g | 100 g | 80 kcal |
| 1 bottle (extra small) | 100 g | 80 kcal |
| 1 cup (small) | 150 g | 120 kcal |
| 1 bottle (small) | 200 g | 160 kcal |
| 1 bottle (large) | 330 g | 264 kcal |
| 1 cup (large) | 350 g | 280 kcal |
| 1 bottle (extra large) | 500 g | 400 kcal |
| 1 cup (extra large) | 500 g | 400 kcal |
| 1 bottle (jumbo) | 750 g | 600 kcal |
Calculated from 80 calories per 100 g.
Cenecharban soup has a hearty, mild taste, with the grains and legumes giving it a substantial texture. The final flavor varies with the ingredients and seasonings used in a household or regional recipe.
Cenecharban soup combines grain and legumes, while lentil soup is usually centered on lentils. That mix gives it a more varied texture, and the exact grains and legumes can differ between versions.
Yes, Cenecharban soup can be served as a main meal because its grain-and-legume base makes it hearty. Pair it with a simple salad or bread if you want a fuller table without adding another heavy dish.
They can be cooked in the same pot, but they may need different start times. Begin with whichever legume takes longer to soften, then add the grain according to its cooking time so it does not turn mushy.
Dried mint, black pepper, and a little paprika can complement Cenecharban soup without overpowering its grain-and-legume flavor. Season gradually, since regional recipes vary and the soup should still taste balanced rather than dominated by one spice.
Add grains with a shorter cooking time later, and simmer Cenecharban soup gently rather than boiling it hard. Check the texture as it cooks; vigorous stirring can also break up soft grains and make the soup pasty.
Yes, vegetable stock works in Cenecharban soup and adds savory flavor while keeping the broth meat-free. Choose a mild stock so it does not mask the taste of the grains and legumes, and adjust the seasoning at the end.
Cenecharban soup thickens as the grains and legumes continue absorbing liquid after cooking. Stir in hot water or stock when reheating, a little at a time, until the soup reaches the consistency you want.
Crusty bread or flatbread is an easy match for Cenecharban soup, especially for soaking up its thick broth. A crisp salad or pickled vegetables can add contrast to the soft grains and legumes.
Yes, you can partially blend Cenecharban soup for a creamier texture, but blending it completely removes the distinct bite of the grains and legumes. Blend only a portion, then stir it back into the pot.
Vitamins
B1
0.22mg · 18% DV
B5
0.63mg · 13% DV
B6
0.2mg · 12% DV
Folate
45µg · 11% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
550mg · 24% DV
Manganese
0.48mg · 21% DV
Iron
2.75mg · 15% DV
Potassium ⭐
275mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 200 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.
Cenecharban soup is a traditional Anatolian soup built around a mixture of grains and legumes. Recipes can vary from one household or locality to another, but the combination makes it a hearty, simple bowl with a strong home-cooking character.
Its texture is pleasantly substantial, with grains and legumes giving each spoonful some bite. In its region of origin, it fits naturally into a warming lunch or dinner; elsewhere, serve it as a filling one-bowl meal or a starter with bread and a crisp salad. The grain-and-legume mix contributes fibre and plant protein, with 2.8 g of fibre per 100 g. A salad alongside keeps the meal fresh and balanced.
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.
No known major 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
0.45g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.