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Traditional legume, yogurt and mint soup; source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lehtiye Soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 23.8 g of carbs, 8.8 g of protein, 5 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
175
KCAL / 250G
Carbs
23.8g
· 9% DV
Protein
8.8g
· 18% DV
Fat
5g
· 6% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 20% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 5.5 g | 20% |
| Protein | 8.8 g | 18% |
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) | 250 g | 175 kcal |
| 100 g | 100 g | 70 kcal |
| 1 bottle (extra small) | 100 g | 70 kcal |
| 1 cup (small) | 150 g | 105 kcal |
| 1 bottle (small) | 200 g | 140 kcal |
| 1 bottle (large) | 330 g | 231 kcal |
| 1 cup (large) | 350 g | 245 kcal |
| 1 bottle (extra large) | 500 g | 350 kcal |
| 1 cup (extra large) | 500 g | 350 kcal |
| 1 bottle (jumbo) | 750 g | 525 kcal |
Calculated from 70 calories per 100 g.
Lehtiye Soup is a traditional soup combining legumes with yogurt and mint. The particular legume and other ingredients can vary between recipes, so there is not one fixed ingredient list for every version.
Lehtiye Soup is made by cooking the legumes until tender, then combining them with a yogurt mixture. Stir a little hot broth into the yogurt first to warm it gradually, add it to the pot, and heat gently without bringing the soup to a hard boil.
The legumes in Lehtiye Soup vary by recipe; the name alone does not identify one required type. Follow the legume specified in your recipe, cook it until tender, and adjust the soup’s consistency before adding the yogurt mixture.
To keep the yogurt smooth in Lehtiye Soup, temper it with a little hot broth before adding it to the pot. Stir it in gradually and keep the soup over low heat; rapid boiling can make the yogurt separate.
Lehtiye Soup is described as a traditional soup, but a single, consistently documented place of origin cannot be established from the name alone. Regional and family recipes may differ, so a specific origin is best tied to a documented local recipe.
Lehtiye Soup and lebeniye soup should not automatically be treated as the same dish. Their names and yogurt-based, legume-containing recipes may be compared, but the ingredients and local naming can differ; check the specific recipe rather than assuming they are interchangeable.
Add mint near the end of cooking Lehtiye Soup, or use it as a topping, so its aroma remains noticeable. You can briefly warm mint in oil before spooning it over the soup, but avoid browning or burning it.
Serve Lehtiye Soup hot, with mint on top if desired. Bread and a simple salad make suitable accompaniments; because the soup already contains yogurt, adding another yogurt side is optional rather than necessary.
Lehtiye Soup keeps for about three days in a covered container in the refrigerator. Its yogurt-based texture may thicken as it sits, so reheat it gently over low heat and stir rather than letting it boil vigorously.
Yes, Lehtiye Soup can be frozen, but the yogurt may separate or become grainy after thawing. Freeze it in portions, thaw it in the refrigerator, and reheat it slowly while stirring; the texture may be less smooth than when freshly made.
Vitamins
Biotin
5.5µg · 18% DV
B2
0.22mg · 17% DV
B5
0.8mg · 16% DV
B12
0.38µg · 16% DV
Minerals
Sodium
525mg · 23% DV
Copper
0.18mg · 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 175 calories in 1 cup (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.
Lehtiye Soup is a traditional regional soup made with legumes, yoghurt and mint. The legumes are simmered until tender, while yoghurt gives the broth a creamy, gently tangy character and mint adds a fresh herbal aroma. Recipes can vary from one household to another.
In Turkey, it is commonly served hot as a starter or a light meal, often with bread. Its soft, hearty legumes contrast nicely with the cool tang of yoghurt and fragrant mint. The dish provides fibre and some protein, making it a nourishing option for an everyday meal. For a lighter serving, pair it with a simple salad and keep the bread modest.
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
— Not 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
1.75g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.