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Oil-free fermented tarhana soup with protein-containing beef broth
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Oil-Free Tarhana Soup with Beef Broth (240 g) has 108 calories. That works out to 45 calories per 100 g. It contains 17.8 g of carbs, 5.8 g of protein, 1.7 g of fat and 1.9 g of fiber. Its 9.1 µg of Selenium covers 17% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
108
KCAL / 240G
Carbs
17.8g
· 6% DV
Protein
5.8g
· 12% DV
Fat
1.7g
· 2% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 21% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 552 mg | 24% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 1.9 g | 7% |
| Protein | 5.8 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) | 240 g | 108 kcal |
| 1 tablespoon (medium) | 15 g | 7 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (small) | 180 g | 81 kcal |
| 1 serving (medium) | 250 g | 113 kcal |
| 1 serving (large) | 350 g | 158 kcal |
| 1.5 cup (large) | 360 g | 162 kcal |
| 1 pack (large) | 500 g | 225 kcal |
Calculated from 45 calories per 100 g.
Oil-Free Tarhana Soup with Beef Broth is a Turkish soup made by cooking fermented tarhana in beef broth without adding oil. Tarhana gives it a tangy, hearty character, while the broth adds a savory beef flavor.
To keep Oil-Free Tarhana Soup with Beef Broth smooth, whisk the tarhana with cold water until dissolved before adding it to the pot. Pour it into the broth gradually and stir steadily as the soup heats and thickens.
Oil-Free Tarhana Soup with Beef Broth tastes tangy and savory, with the fermented flavor of tarhana balanced by the richness of beef broth. Its exact tartness varies with the tarhana, so taste it before adding lemon or other sharp seasonings.
Yes, homemade beef stock works well in Oil-Free Tarhana Soup with Beef Broth. Use stock with a flavor you enjoy, and taste before seasoning because concentrated or salted stock can make the finished soup noticeably salty.
Oil-Free Tarhana Soup with Beef Broth thickens as tarhana absorbs liquid during cooking and standing. Stir in hot water or extra beef broth a little at a time until it reaches the consistency you want.
Yes, you can make a vegetarian version by replacing the beef broth in Oil-Free Tarhana Soup with Beef Broth with vegetable stock or water. The result will have a lighter, less meaty flavor, so season and taste it as you cook.
Oil-Free Tarhana Soup with Beef Broth pairs well with crusty bread, a simple salad, or a small savory pastry. These sides complement its tangy broth without competing with the soup’s distinctive fermented flavor.
Yes, Oil-Free Tarhana Soup with Beef Broth can be frozen in sealed, portion-sized containers once cooled. Thaw it in the refrigerator and reheat while stirring; add a little water or broth if it has thickened.
Oil-Free Tarhana Soup with Beef Broth keeps for about three days in a covered container in the refrigerator. Cool and refrigerate leftovers promptly, then reheat the portion you plan to eat until steaming hot.
Yes, Oil-Free Tarhana Soup with Beef Broth makes a warming starter, especially alongside a lighter main course. Its tangy tarhana and savory broth give the meal a flavorful beginning without needing an oily garnish.
Vitamins
B12
0.24µg · 10% DV
B3
1.56mg · 10% DV
B2
0.12mg · 9% DV
B1
0.1mg · 8% DV
Minerals
Sodium
552mg · 24% DV
Selenium
9.12µg · 17% DV
Phosphorus
113mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
206mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 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.
Oil-Free Tarhana Soup with Beef Broth is made by simmering tarhana in beef broth, without added oil. Tarhana is a Turkish pantry staple: a fermented mixture, commonly prepared with flour, yoghurt and vegetables, then dried for storage. The broth gives the soup a savoury depth and contributes some protein.
Its tangy flavour and softly thick texture make it comforting served hot, often as a starter or a simple meal with bread. In Turkey, it is a familiar home-cooked soup, especially welcome in cooler weather; elsewhere, it can be served much like other hearty soups. It is low in fat, while the tarhana makes it more substantial than a clear broth. Pair a modest bowl with salad or vegetables for a lighter meal.
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 3
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
— Not 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
0.55g
MONOUNSATURATED
0.46g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.