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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 Cranberry Bean Orzo Soup (240 g) has 182 calories. That works out to 76 calories per 100 g. It contains 29.3 g of carbs, 8.2 g of protein, 4.1 g of fat and 7.4 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
182
KCAL / 240G
Carbs
29.3g
· 11% DV
Protein
8.2g
· 16% DV
Fat
4.1g
· 5% 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 63% · Protein 18% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 7.4 g | 26% |
| Protein | 8.2 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 | 182 kcal |
| 100 g | 100 g | 76 kcal |
| ½ cup (small) | 120 g | 91 kcal |
| 1 serving (medium) | 300 g | 228 kcal |
| 1.5 cup (large) | 360 g | 274 kcal |
| 2 cup (extra large) | 480 g | 365 kcal |
| 1 bottle (large) | 500 g | 380 kcal |
Calculated from 76 calories per 100 g.
Cranberry bean orzo soup is made with cranberry beans, orzo, onion, tomato paste, and stock or water. Soften the onion, add the beans and liquid, then stir in the orzo once the beans are nearly tender and cook until the pasta is done.
Yes. Cranberry beans are commonly known as borlotti beans, and either name refers to the speckled beans used in cranberry bean orzo soup. Their markings may fade during cooking, but the beans remain creamy and hold their shape when not overcooked.
Yes, canned beans work well in cranberry bean orzo soup. Drain and rinse them, then add them after the onion and broth are simmering; they only need to heat through, so add the orzo according to its cooking time.
Yes, small pasta such as ditalini or small shells can replace orzo in cranberry bean orzo soup. The cooking time may differ, so cook until tender and add extra broth if the pasta absorbs more liquid than expected.
Orzo gets mushy in cranberry bean orzo soup when it cooks too long or continues softening in hot broth after the pot is removed from the heat. Cook it just until tender, and serve promptly if you want it to keep its shape.
Yes, cranberry bean orzo soup can be made in a slow cooker, but add the orzo near the end rather than at the start. Long cooking can make the pasta mushy; ensure the beans are fully tender before adding it.
Yes, cranberry bean orzo soup can be frozen, though the orzo may turn soft when thawed and reheated. For a better texture, freeze the bean-and-broth base without pasta, then cook orzo in the reheated soup.
Cranberry bean orzo soup keeps for about three days in a covered container in the refrigerator. Cool it and refrigerate it promptly after cooking, then reheat only the portion you plan to eat until steaming hot.
Cranberry bean orzo soup pairs well with a green salad, crusty bread, or a simple side of roasted vegetables. A squeeze of lemon or chopped parsley added just before serving can brighten its tomato-and-bean flavor.
Yes, cranberry bean orzo soup can make a filling meal because it combines beans with pasta. Serve a generous bowl with vegetables or salad; adding greens to the soup is another easy way to round out the meal.
Vitamins
Folate
76.8µg · 19% DV
B1
0.19mg · 16% DV
B6
0.22mg · 13% DV
Biotin
2.64µg · 9% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.74mg · 32% DV
Phosphorus
163mg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
504mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 182 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.
Cranberry Bean Orzo Soup brings tender cranberry beans together with small pasta in a comforting soup. It reflects the Turkish home-cooking combination of legumes and arpa şehriye, a short pasta similar to orzo; recipes often build flavour with onion and tomato or tomato paste, though the exact vegetables vary.
The beans give the broth a soft, hearty texture, while the pasta makes it more filling. In Turkey it is served hot as a first course or a simple meal, often with bread and a squeeze of lemon; it also fits easily into a weeknight dinner elsewhere. It provides fibre and plant protein, with 3.1 g of fibre per 100 g. For a lighter bowl, use a modest amount of oil and add extra vegetables.
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
0.55g
MONOUNSATURATED
2.11g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.