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Traditional Anatolian soup with bulgur, yogurt, chickpeas, and meat broth
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mahmuta Soup (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 20.9 g of carbs, 5.9 g of protein, 3.5 g of fat and 3.7 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
143
KCAL / 220G
Carbs
20.9g
· 8% DV
Protein
5.9g
· 12% DV
Fat
3.5g
· 4% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 17% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 20.9 g | 8% |
| Fiber | 3.7 g | 13% |
| Protein | 5.9 g | 12% |
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) | 220 g | 143 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (extra small) | 150 g | 98 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 serving (small) | 180 g | 117 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 bottle (large) | 250 g | 163 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Mahmuta Soup is made with bulgur, chickpeas, yogurt, and meat broth. Cook the bulgur and chickpeas until tender, then temper the yogurt with a little hot broth before stirring it into the pot so it is less likely to split.
Mahmuta Soup typically combines bulgur, chickpeas, yogurt, and meat broth. Recipes can vary between households and regions, so the exact seasoning and proportions are not fixed; some versions also adapt the broth or consistency.
Mahmuta Soup is associated with traditional Anatolian cooking. Its precise place of origin is not consistently established, so it is safer to describe it as an Anatolian soup rather than attribute it to one specific town.
Mahmuta Soup and yayla soup are both yogurt-based Turkish soups, but they are not the same dish. Mahmuta Soup is characterized by bulgur and chickpeas, while yayla soup is commonly made with rice and mint.
The yogurt in Mahmuta Soup can split if it is added cold to boiling broth or heated too quickly. Whisk some hot soup into the yogurt first, add it gradually, and keep the finished soup at a gentle simmer rather than a hard boil.
Yes, Mahmuta Soup can be made with water or vegetable broth instead of meat broth. The flavor will differ from the traditional meat-broth version, but the bulgur, chickpeas, and yogurt still give the soup its characteristic texture.
Yes, leftover cooked bulgur can be stirred into Mahmuta Soup. Add it after the chickpeas are tender and heat it through; adding it early may make it overly soft and thicken the soup more than intended.
To thicken Mahmuta Soup, simmer it gently so some liquid evaporates, or add a little more cooked bulgur. Avoid a vigorous boil after adding yogurt, since high heat can make the yogurt separate instead of improving the texture.
Mahmuta Soup works well with bread or a simple salad. Since it already contains bulgur and chickpeas, a light side is often enough; it can also be served as one course in a larger meal.
Store leftover Mahmuta Soup in a covered container in the refrigerator and reheat only the portion you plan to eat. It may thicken as it cools, so stir in a little water while warming it gently.
Vitamins
B12
0.29µg · 12% DV
B2
0.13mg · 10% DV
Biotin
2.64µg · 9% DV
B5
0.4mg · 8% DV
Minerals
Sodium
528mg · 23% DV
Copper
0.15mg · 17% DV
Manganese
0.29mg · 13% DV
Phosphorus
84mg · 12% DV
Potassium ⭐
242mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 1 cup (medium) (220 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.
Mahmuta Soup is a traditional Anatolian dish made with bulgur, yoghurt and chickpeas in a meat broth. Recipes vary between households, but these ingredients give the soup its characteristic hearty base and gently tangy note.
Served hot, it can be a simple meal on its own or part of a home-cooked spread. The bulgur and chickpeas make it substantial, while the broth keeps it spoonable rather than dense. It provides carbohydrates and fibre, with some protein. For a lighter bowl, keep added fat modest; a crisp salad or a little bread makes an easy accompaniment.
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
— 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
1.54g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.