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Ottoman soup made with lentils, milk, and egg
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cesmi nigar soup (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 26.3 g of carbs, 10.5 g of protein, 4.3 g of fat and 5.3 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
188
KCAL / 250G
Carbs
26.3g
· 10% DV
Protein
10.5g
· 21% DV
Fat
4.3g
· 6% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 23% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 5.3 g | 19% |
| Protein | 10.5 g | 21% |
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 | 188 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 180 g | 135 kcal |
| 1 bottle (small) | 200 g | 150 kcal |
| 1 serving (medium) | 250 g | 188 kcal |
| 1 bottle (medium) | 330 g | 248 kcal |
| 1 cup (large) | 350 g | 263 kcal |
| 1 serving (large) | 350 g | 263 kcal |
| 1 bottle (large) | 500 g | 375 kcal |
Calculated from 75 calories per 100 g.
Cesmi nigar soup is a traditional Turkish lentil soup finished with milk and an egg-based liaison. Recipes often include onion, flour, stock, and lemon, and serve it with melted butter flavored with red pepper.
Blend the cooked lentils and onions thoroughly before adding the milk-and-egg mixture. For an especially silky Cesmi nigar soup, pass the blended base through a fine sieve; then warm it gently rather than letting it boil.
No. Cesmi nigar soup starts with lentils like Turkish red lentil soup, but its defining finish is a milk, egg, and often lemon liaison. That addition gives it a softer, richer texture and a different flavor.
Temper the egg mixture before adding it to Cesmi nigar soup: whisk in a little hot soup gradually, then pour the warmed mixture back into the pot while stirring. Keep the soup below a boil once the liaison is added.
Cesmi nigar soup is associated with Ottoman cuisine rather than with one clearly defined modern Turkish region. Its lentil base and enriched milk-and-egg finish reflect the layered, carefully prepared soups found in Ottoman culinary traditions.
The name Cesmi nigar comes from the Persian-influenced phrase “çeşm-i nigâr,” commonly interpreted as “the beloved’s eye.” It is a poetic name; it does not refer to a particular ingredient in the soup.
Milk and egg give Cesmi nigar soup its characteristic smooth, gently rich consistency. The egg helps bind the liaison, while the milk softens the lentil flavor; they are stirred in carefully so the mixture stays creamy.
A red-pepper butter drizzle is a traditional topping for Cesmi nigar soup, often accompanied by chopped herbs. Melt the butter gently and stir in the pepper briefly so it colors the butter without scorching.
Yes, but it will have a more textured, rustic consistency than the usual smooth Cesmi nigar soup. Cook the lentils until very tender and mash them thoroughly, or press the soup through a sieve for a finer finish.
Cesmi nigar soup keeps for a few days in a covered container in the refrigerator. Reheat it slowly over low heat, stirring often, and avoid boiling because the milk-and-egg liaison can separate and lose its smooth texture.
Vitamins
Biotin
5.5µg · 18% DV
B1
0.2mg · 17% DV
Folate
55µg · 14% DV
B12
0.33µg · 14% DV
Minerals
Copper
0.28mg · 31% DV
Sodium
525mg · 23% DV
Manganese
0.48mg · 21% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
350mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 188 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.
Cesmi nigar soup is an Ottoman-style Turkish lentil soup, made creamy with a milk-and-egg enrichment. Red lentils and onion form its savoury base, while a silky finish and, in some versions, a buttery seasoning give it a richer feel than a simple lentil soup. Fresh herbs or a squeeze of lemon can brighten the bowl.
In Turkey it is served hot as a first course or as part of a home-cooked meal; elsewhere, it works well as a warming lunch or light supper with bread and a salad. Lentils make it a source of plant protein and fibre, with 4.2 g of protein per 100 g. For a lighter bowl, go easy on the butter topping.
Medium
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
— Not suitable
Vegetarian
— Not 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
1.75g
MONOUNSATURATED
1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.