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Traditional Turkish soup with grains and legumes
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of İri Çorbası (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 31.3 g of carbs, 8 g of protein, 3 g of fat and 7 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.
Selected: 1 bottle (medium) · 250 g
188
KCAL / 250G
Carbs
31.3g
· 11% DV
Protein
8g
· 16% DV
Fat
3g
· 4% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 17% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 31.3 g | 11% |
| Fiber | 7 g | 25% |
| Protein | 8 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 bottle (medium) | 250 g | 188 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 120 g | 90 kcal |
| 1 bottle (small) | 150 g | 113 kcal |
| 1 cup (medium) | 200 g | 150 kcal |
| 1 serving (medium) | 250 g | 188 kcal |
| 1 cup (large) | 300 g | 225 kcal |
| 1 bottle (large) | 350 g | 263 kcal |
| 1 serving (large) | 350 g | 263 kcal |
Calculated from 75 calories per 100 g.
İri Çorbası is a traditional Turkish soup made with grains and legumes. It is usually served as a hearty, spoonable dish, and the exact ingredients can vary between regional and family recipes.
To make İri Çorbası, simmer the grains and legumes in water or stock until tender. Soak and partly cook dried legumes first if needed, then add ingredients with shorter cooking times later so the grains do not turn mushy.
İri Çorbası combines grains with legumes, but there is no single ingredient list used in every version. Check the particular recipe for its chosen grains and pulses, and adjust when you add each one to account for its cooking time.
No, İri Çorbası is not aşure. İri Çorbası is a soup made with grains and legumes, while aşure is a sweet Turkish dish commonly prepared with wheat, pulses, dried fruit, and sweeteners.
İri Çorbası thickens as its grains absorb liquid and release starch, especially while it stands. Stir in warm water or stock when reheating, a little at a time, until it reaches the consistency you want.
İri Çorbası is served hot as a soup, often as part of a home-cooked meal. Bread, pickles, or a simple salad make practical accompaniments; choose sides that suit the ingredients and seasoning in your version.
Yes, İri Çorbası can be made without meat by cooking the grains and legumes in water or vegetable stock. Since recipes vary, check that any added stock or seasoning is also meat-free.
Soak dried chickpeas or beans before adding them to İri Çorbası; this helps them cook through more evenly. Canned or already-cooked legumes do not need soaking, so add them later to avoid overcooking.
Refrigerate leftover İri Çorbası in a covered container once it has cooled. The grains may continue absorbing liquid, so loosen the soup with water or stock as you reheat it and heat it thoroughly.
Yes, you can freeze İri Çorbası in sealed, portion-sized containers. Its grains may soften and the soup may thicken after thawing, so reheat it gently with a little water or stock to restore its consistency.
Vitamins
B1
0.18mg · 15% DV
Biotin
3µg · 10% DV
Folate
40µg · 10% DV
B3
1.5mg · 9% DV
Minerals
Copper
0.2mg · 22% DV
Sodium
450mg · 20% DV
Manganese
0.33mg · 14% DV
Phosphorus
95mg · 14% DV
Potassium ⭐
275mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 188 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.
İri Çorbası is a traditional Turkish soup made by cooking grains and legumes together. The ingredients give it a substantial, often thick texture, though the exact combination can vary between regional and home recipes.
In Turkey it is served hot, either as a first course or as a simple, filling meal; bread and a fresh salad make easy companions. Its nutritional character comes mainly from the grains, with legumes contributing fibre and some protein. For a fully plant-based bowl, choose a version made with vegetable broth; a squeeze of lemon can brighten the flavour without making the soup heavier.
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
0.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
1g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.