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Traditional hasil prepared with çiriş herb; grain-based, filling, and fiber-containing.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Hasil with çiriş herb (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 56 g of carbs, 7 g of protein, 4.8 g of fat and 6.5 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
295
KCAL / 250G
Carbs
56g
· 20% DV
Protein
7g
· 14% DV
Fat
4.8g
· 6% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 9% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 6.5 g | 23% |
| Protein | 7 g | 14% |
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 serving (medium) | 250 g | 295 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 100 g | 100 g | 118 kcal |
| ½ serving (half) | 125 g | 148 kcal |
| 1 cup (medium) | 180 g | 212 kcal |
| 1 serving (large) | 350 g | 413 kcal |
| 1 bottle (jumbo) | 500 g | 590 kcal |
Calculated from 118 calories per 100 g.
Çiriş is a spring wild green commonly associated with eastern Anatolian cooking, and it is often identified in English as yellow asphodel. Its mild, distinctive flavor is cooked into hasil rather than used just as a garnish.
Hasil with çiriş herb is soft and spoonable, with a hearty grain base and the aromatic, green taste of cooked çiriş. The exact texture depends on whether the cook uses cracked wheat, whole wheat kernels, or another local grain.
Hasil with çiriş herb is porridge-like, but it is a savory regional grain dish rather than a sweet breakfast porridge. The grain is cooked until soft and combined with çiriş; toppings and consistency vary by household.
Yes, hasil with çiriş herb can be made with bulgur instead of whole wheat kernels. Bulgur cooks faster and usually gives the dish a softer, less distinctly chewy texture, so add the çiriş when the grain is nearly ready.
Add the chopped çiriş to hasil with çiriş herb near the end of cooking. Wash and drain it well, and avoid prolonged simmering after it wilts; this helps preserve its color and keeps the greens from disappearing into the grain.
Butter and garlicky yogurt are common accompaniments for hasil with çiriş herb in some regional preparations. They are not essential to the dish, though: serving the yogurt on the side lets everyone choose how rich or tangy they want it.
Yes, but the result will no longer have the distinctive taste of hasil with çiriş herb. A tender spring green such as spinach can stand in for the leafy element, though it will not reproduce çiriş's characteristic aroma.
Yes, hasil with çiriş herb can be frozen in an airtight container, although the cooked greens may soften further after thawing. Defrost it in the refrigerator and reheat gently with a little water to loosen the thickened grains.
Rinse the çiriş thoroughly for hasil with çiriş herb, separating the leaves to remove any grit. Trim away the root ends and tough parts, then drain the greens before chopping so excess water does not thin the dish.
Hasil with çiriş herb can be served as a simple main dish, especially with yogurt, ayran, or a fresh salad. It also works as part of a larger regional meal alongside pickles and other small dishes.
Vitamins
Vitamin K
45µg · 38% DV
Folate
60µg · 15% DV
B1
0.18mg · 15% DV
Vitamin C
12mg · 13% DV
Minerals
Manganese
0.8mg · 35% DV
Sodium
525mg · 23% DV
Copper
0.2mg · 22% DV
Phosphorus
145mg · 21% DV
Potassium ⭐
413mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 295 calories in 1 serving (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.
Hasil with çiriş herb is a traditional dish from eastern Turkey, made by cooking wheat or bulgur until soft and stirring in çiriş, a wild green gathered in spring. It has a thick, spoonable texture, with the grain’s mild flavour balanced by the herb’s distinctive, savoury taste.
It is usually served hot as a filling home-cooked meal; some households add butter or yoghurt at the table. The grain makes it satisfying and provides fibre. For a lighter serving, use less added butter and pair it with a fresh salad.
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.
No known major 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
0.7g
MONOUNSATURATED
1.15g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.