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Ezo Gelin Soup Calories
Red lentils, bulgur, rice, tomato, spices, lemon
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Ezo Gelin Soup (220 g) has 154 calories. That works out to 70 calories per 100 g. It contains 26 g of carbs, 7 g of protein, 2.4 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Ezo Gelin Soup?
Associated with southeastern Turkey, particularly Gaziantep, Ezo Gelin Soup is made with red lentils, bulgur or rice, tomato and onion, then seasoned with spices. It has a thick, gently grainy texture, often finished with dried mint and red pepper flakes. A squeeze of lemon brightens the bowl. In Turkey it is commonly served as a starter at home or as a warming meal, including at iftar; elsewhere, it fits easily into a simple lunch or dinner with bread or a fresh salad. Lentils and grains give it plant-based protein and fibre, while the soup remains relatively low in fat. For a lighter version, use a modest amount of oil and add lemon at the table.
Ezo Gelin Soup Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
11.8g
· 4% DV
Protein
3.2g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 18% · Fat 14%
Ezo Gelin Soup Vitamins & Minerals
Vitamins
Folate
22µg · 6% DV
Vitamin C
5mg · 6% DV
B1
0.06mg · 5% DV
B5
0.18mg · 4% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Selenium
2.5µg · 5% DV
Phosphorus
38mg · 5% DV
How Nutritious Is Ezo Gelin 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.
Ezo Gelin Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ezo Gelin Soup
To burn the 70 calories in 100 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.
Is Ezo Gelin 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 Ezo Gelin Soup Contain Allergens?
No known major allergens
Which Diets Is Ezo Gelin Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ezo Gelin Soup Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Frequently Asked Questions About Ezo Gelin Soup
What is in Ezo Gelin Soup?
Ezo Gelin Soup is made with red lentils, bulgur, rice, onion, tomato or pepper paste, and seasonings. Dried mint and red pepper are common additions, while lemon is often served alongside to brighten its savory flavor.
How do you make Ezo Gelin Soup?
To make Ezo Gelin Soup, soften onion in oil, stir in tomato paste and spices, then add rinsed red lentils, bulgur, rice, and water or stock. Simmer until the grains and lentils are tender, stirring occasionally.
Why is it called Ezo Gelin Soup?
Ezo Gelin Soup takes its name from Ezo Gelin, a figure associated with the Gaziantep region of Turkey. Popular stories connect her life to the dish, but versions differ, so the folklore should not be treated as one confirmed origin account.
Is Ezo Gelin Soup the same as Turkish lentil soup?
No. Ezo Gelin Soup combines red lentils with bulgur and rice, giving it a distinctive grainy texture; many Turkish red lentil soups rely mainly on lentils and vegetables and are blended until smooth.
Is Ezo Gelin Soup blended?
Usually, Ezo Gelin Soup is left slightly textured rather than blended completely smooth. Some cooks briefly blend it for a thicker, more uniform consistency, but doing so softens the characteristic texture of the bulgur and rice.
Can you make Ezo Gelin Soup without bulgur?
Yes, you can make Ezo Gelin Soup without bulgur by using rice alone or adjusting the amount of red lentils. The result will be less grainy and may need less cooking time, so check the texture as it simmers.
What does Ezo Gelin Soup taste like?
Ezo Gelin Soup tastes savory and gently tangy, with earthy lentils, tomato paste, and aromatic mint. Red pepper can add heat, but the soup is not necessarily spicy; the amount varies by recipe and can be adjusted when cooking.
What do you serve with Ezo Gelin Soup?
Ezo Gelin Soup is commonly served hot with lemon wedges and bread. A simple salad or pickles also pair well, while a squeeze of lemon at the table brings out the soup’s tomato, lentil, and mint flavors.
How long does Ezo Gelin Soup keep in the fridge?
Ezo Gelin Soup keeps for about three days in a covered container in the refrigerator. Cool it and refrigerate it promptly; the bulgur and rice will absorb liquid, so stir in a little water when reheating.
Can you freeze Ezo Gelin Soup?
Yes, Ezo Gelin Soup freezes well, although the bulgur and rice may become softer after thawing. Freeze it in airtight, portion-sized containers, then reheat gently with a splash of water to restore a spoonable consistency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.