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Chickpea and wheat soup Calories
Source of plant protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Chickpea and wheat soup (250 g) has 228 calories. That works out to 91 calories per 100 g. It contains 34.8 g of carbs, 9.5 g of protein, 6.3 g of fat and 7.8 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Chickpea and wheat soup Nutrition Facts
Selected: 1 bottle (medium) · 250 g
228
KCAL / 250G
Carbs
34.8g
· 13% DV
Protein
9.5g
· 19% DV
Fat
6.3g
· 8% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 16% · Fat 24%
Chickpea and wheat soup nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 7.8 g | 28% |
| Protein | 9.5 g | 19% |
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 Bottle of Chickpea and wheat soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 228 kcal |
| 100 g | 100 g | 91 kcal |
| 1 cup (small) | 150 g | 137 kcal |
| 1 cup (medium) | 250 g | 228 kcal |
| 1 serving (medium) | 300 g | 273 kcal |
| 1 cup (large) | 350 g | 319 kcal |
| 1 bottle (large) | 400 g | 364 kcal |
| 1 serving (large) | 450 g | 410 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Chickpea and wheat soup
How do you make chickpea and wheat soup?
Chickpea and wheat soup is made by simmering chickpeas and wheat until both are tender, then seasoning the broth. Soak the dried grains ahead of time, and cook them separately if they soften at different rates; onion, tomato paste, and herbs are common additions.
What kind of wheat goes in chickpea and wheat soup?
Whole wheat berries are commonly used in chickpea and wheat soup, though cracked wheat can work in some versions. Wheat berries take longer to soften, so check the package and adjust when you add them; cracked wheat may turn soft sooner.
Can you use canned chickpeas in chickpea and wheat soup?
Yes, canned chickpeas work in chickpea and wheat soup and save soaking and cooking time. Drain and rinse them, then add them after the wheat is nearly tender so they heat through without breaking apart during a long simmer.
Do you have to soak chickpeas and wheat for chickpea and wheat soup?
Soaking dried chickpeas overnight makes them cook more evenly and reduces their cooking time. Wheat berries also benefit from soaking, although the need depends on the variety; follow the package guidance and rinse both ingredients before adding them to the soup.
Is chickpea and wheat soup a Turkish dish?
Chickpea and wheat soup is associated with Turkish home cooking, where wheat-and-legume soups are made in different regional and family styles. There is no single fixed recipe: seasoning, broth, and whether the soup includes a yogurt finish can vary.
Can you make chickpea and wheat soup in a pressure cooker?
Yes, you can make chickpea and wheat soup in a pressure cooker. Since chickpeas and wheat may need different cooking times, cook them separately or add them in stages; this helps keep the wheat from becoming mushy while the chickpeas soften.
Can chickpea and wheat soup be made without meat?
Yes, chickpea and wheat soup can be made without meat by using water or vegetable broth. Chickpeas and wheat make it hearty on their own; season the soup with onion, tomato paste, herbs, or spices for a fuller flavor.
What should you serve with chickpea and wheat soup?
Chickpea and wheat soup goes well with a crisp salad, pickles, or flatbread. Because the soup already contains filling grains and legumes, a light side is usually enough; a spoonful of yogurt can also complement versions without a dairy-based finish.
How long does chickpea and wheat soup last in the refrigerator?
Chickpea and wheat soup keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. The wheat thickens the broth as it sits, so stir in a little water when reheating if needed.
Can you freeze chickpea and wheat soup?
Yes, chickpea and wheat soup freezes well, although the wheat may become softer after thawing. Cool it, freeze in meal-sized portions, and thaw in the refrigerator; add a little water while reheating to restore a soup-like consistency.
Chickpea and wheat soup Vitamins & Minerals
Vitamins
Folate
95µg · 24% DV
B6
0.3mg · 18% DV
B1
0.18mg · 15% DV
B5
0.5mg · 10% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.4mg · 44% DV
Phosphorus
203mg · 29% DV
Sodium
525mg · 23% DV
Potassium ⭐
378mg · 11% DV
Chickpea and wheat soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea and wheat soup
To burn the 228 calories in 1 bottle (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 Chickpea and wheat soup?
Chickpea and wheat soup is a Turkish home-style soup made by simmering chickpeas with wheat kernels, often cracked or whole wheat used in traditional cooking. Recipes vary from household to household, so it may be simply seasoned or made with onion.
The wheat turns tender while keeping a little bite, and chickpeas give the soup a hearty texture and mild, nutty flavour. In Turkey it is often served as a warming lunch or dinner, with bread and a fresh salad; it also makes an easy meal for Turkish-speaking households abroad. The combination of legumes and grains provides plant protein and fibre. For a lighter bowl, use oil sparingly and brighten it with lemon.
How Nutritious Is Chickpea and wheat 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 Chickpea and wheat 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 Chickpea and wheat soup Contain Allergens?
Contains these allergens:
Which Diets Is Chickpea and wheat soup 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
Chickpea and wheat soup Fat Profile
SATURATED
0.83g
MONOUNSATURATED
2.95g
POLYUNSATURATED
1.48g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.