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Traditional Turkish soup made with red lentils, bulgur and rice, without an egg- or yogurt-based tempering.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Ezogelin soup without tempering (240 g) has 151 calories. That works out to 63 calories per 100 g. It contains 24.7 g of carbs, 7.7 g of protein, 2.9 g of fat and 5.8 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
151
KCAL / 240G
Carbs
24.7g
· 9% DV
Protein
7.7g
· 15% DV
Fat
2.9g
· 4% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 20% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 24.7 g | 9% |
| Fiber | 5.8 g | 21% |
| Protein | 7.7 g | 15% |
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 | 151 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 180 g | 113 kcal |
| 1 serving (small) | 200 g | 126 kcal |
| 1 cup (large) | 300 g | 189 kcal |
| 1 serving (large) | 300 g | 189 kcal |
| 1 bottle (medium) | 330 g | 208 kcal |
Calculated from 63 calories per 100 g.
It means the soup is made without the egg-and-yogurt mixture, called terbiye in Turkish, that some versions stir in near the end. Ezogelin soup without tempering still gets its body and flavor from red lentils, bulgur, rice, and seasonings.
Ezogelin soup without tempering skips the egg- or yogurt-based finishing mixture used in some recipes. The lentil, bulgur, and rice base remains, but the soup usually has a less creamy finish and does not need tempering to prevent the mixture from curdling.
Ezogelin soup without tempering typically contains red lentils, bulgur, rice, onion, tomato or pepper paste, and spices such as mint and paprika. Unlike a tempered version, it does not use an egg- or yogurt-based mixture at the end.
Cook onion with tomato or pepper paste, then add rinsed red lentils, bulgur, rice, and water or stock. Simmer until the grains and lentils are tender, stirring now and then so they do not catch on the bottom; season to taste, with no tempering step.
Ezogelin soup without tempering can be mildly spiced or quite hot, depending on how much red pepper or chili the cook adds. The name refers to leaving out the egg- or yogurt-based tempering, not to a particular heat level.
You can blend Ezogelin soup without tempering, but it is also commonly served with some grain texture remaining. Blend briefly or mash part of the soup if you want it thicker while keeping the bulgur and rice from disappearing completely.
Serve Ezogelin soup without tempering with lemon wedges and bread; a simple salad or pickles also make suitable accompaniments. In Turkey it is often served as a starter or as part of a meal, with lemon squeezed in at the table.
Yes, Ezogelin soup without tempering freezes well because it has no egg- or yogurt-based mixture that may separate after thawing. Freeze it in airtight portions, then reheat thoroughly; add hot water if the bulgur and rice have made it thicker.
Ezogelin soup without tempering keeps for about 3–4 days in a covered container in the refrigerator. Cool and refrigerate leftovers promptly, and stir in a little water when reheating if the lentils, bulgur, and rice have thickened the soup.
Yes, you can leave bulgur out of Ezogelin soup without tempering, but the result will be less hearty and have a different texture. Rice or extra lentils can add body, though the soup will no longer have the usual bulgur-based character.
Vitamins
B1
0.17mg · 14% DV
Folate
52.8µg · 13% DV
B6
0.19mg · 11% DV
B5
0.36mg · 7% DV
Minerals
Copper
0.24mg · 27% DV
Sodium
576mg · 25% DV
Phosphorus
134mg · 19% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
324mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 151 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.
Ezogelin soup without tempering is a Turkish lentil soup made with red lentils, bulgur and rice, often flavoured with onion, tomato paste and spices. Unlike versions finished with an egg- or yogurt-based tempering, this one is served without that enriching addition.
It is usually eaten hot as a starter or a simple meal, with lemon and bread alongside; in Turkey, it is also a familiar choice for home dinners and iftar. The lentils and grains give it a gently hearty, slightly textured character, with fibre and plant protein. For a lighter bowl, use the oil sparingly and adjust the thickness with water.
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
✓ 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
0.43g
MONOUNSATURATED
1.49g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.