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Olive Oil Bean and Wheat Soup Calories
Source of fiber, plant protein, and monounsaturated fats
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Olive Oil Bean and Wheat Soup (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 29.5 g of carbs, 8.4 g of protein, 8.2 g of fat and 7.7 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Olive Oil Bean and Wheat Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
29.5g
· 11% DV
Protein
8.4g
· 17% DV
Fat
8.2g
· 11% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 15% · Fat 33%
Olive Oil Bean and Wheat Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 7.7 g | 28% |
| Protein | 8.4 g | 17% |
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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How Many Calories in 1 Cup of Olive Oil Bean and Wheat Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (half) | 120 g | 110 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 bottle (large) | 300 g | 276 kcal |
| 1 serving (large) | 350 g | 322 kcal |
| 2 cup (double) | 480 g | 442 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Olive Oil Bean and Wheat Soup
How do you make Olive Oil Bean and Wheat Soup?
Olive Oil Bean and Wheat Soup is made by simmering beans and cracked wheat until tender, then combining them with an olive-oil-based onion mixture. Cook the beans and wheat separately if they need different cooking times, then bring them together and adjust the soup’s thickness.
What is in Olive Oil Bean and Wheat Soup?
Olive Oil Bean and Wheat Soup is built around beans, cracked wheat, olive oil, and water or broth. Onion is a common addition, while tomato paste and herbs vary by recipe. The wheat gives the soup a hearty texture that distinguishes it from a simple bean soup.
What does “wheat” mean in Olive Oil Bean and Wheat Soup?
The wheat in Olive Oil Bean and Wheat Soup is usually dövme: wheat kernels with the outer husk removed and the grain cracked. It is not the same as fine bulgur, and it can take longer to soften. Rinsing and, if needed, soaking it helps it cook evenly.
Can you use canned beans in Olive Oil Bean and Wheat Soup?
Yes, canned beans work in Olive Oil Bean and Wheat Soup and make preparation quicker. Drain and rinse them, then add them after the wheat is nearly tender so they do not fall apart during a long simmer. You may need to adjust the liquid and seasoning.
How is Olive Oil Bean and Wheat Soup different from Turkish kuru fasulye?
Olive Oil Bean and Wheat Soup includes cracked wheat and is served as a soup, while Turkish kuru fasulye is typically a thicker bean stew made without wheat. Both can use beans and a savory onion base, but their texture and usual place in a meal differ.
Is Olive Oil Bean and Wheat Soup served hot or cold?
Olive Oil Bean and Wheat Soup is generally served warm or hot, like many Turkish bean-and-grain soups. It thickens as it stands, so loosen leftovers with a little water when reheating. A squeeze of lemon at the table can brighten the olive-oil flavor.
What should you serve with Olive Oil Bean and Wheat Soup?
Olive Oil Bean and Wheat Soup can be served with a simple salad, bread, or pickles. Because the soup already contains both beans and wheat, it can also stand on its own as a filling meal. Lemon or fresh herbs make a fresh contrast to its hearty texture.
How long does Olive Oil Bean and Wheat Soup last in the fridge?
Olive Oil Bean and Wheat Soup keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat. The wheat absorbs liquid as it sits, so stir in water if the soup has become too thick.
Can you freeze Olive Oil Bean and Wheat Soup?
Yes, Olive Oil Bean and Wheat Soup can be frozen, although the wheat may soften and the texture may become thicker after thawing. Cool it, portion it into airtight containers, and thaw it in the refrigerator. Add water while reheating to restore a soup-like consistency.
How do you thicken Olive Oil Bean and Wheat Soup?
To thicken Olive Oil Bean and Wheat Soup, simmer it uncovered until some liquid evaporates, or mash a portion of the beans into the broth. The cracked wheat also thickens the soup as it cooks and rests, so add liquid gradually if it becomes too dense.
Olive Oil Bean and Wheat Soup Vitamins & Minerals
Vitamins
Folate
86.4µg · 22% DV
B1
0.24mg · 20% DV
B6
0.24mg · 14% DV
Vitamin E
1.68mg · 11% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.91mg · 40% DV
Phosphorus
185mg · 26% DV
Selenium
12µg · 22% DV
Sodium
444mg · 19% DV
Potassium ⭐
468mg · 14% DV
Olive Oil Bean and Wheat Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Bean and Wheat Soup
To burn the 221 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.
What is Olive Oil Bean and Wheat Soup?
Olive Oil Bean and Wheat Soup is a Turkish home-style soup made with beans, dövme—coarsely cracked, hulled wheat—and olive oil. The wheat thickens the broth and gives it a pleasantly substantial, grainy texture.
Served hot, it brings together tender beans, chewy grains and the rounded flavour of olive oil. In Turkey it can be a simple lunch or supper, served on its own or with bread; a fresh salad makes an easy accompaniment elsewhere too. The beans and wheat contribute fibre and plant protein, while olive oil provides mostly monounsaturated fat. For a lighter meal, serve a modest bowl with plenty of salad rather than adding extra bread.
How Nutritious Is Olive Oil Bean and Wheat Soup?
Nutrient density
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.
Satiety score
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.
Is Olive Oil Bean and Wheat Soup Processed?
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.
Does Olive Oil Bean and Wheat Soup Contain Allergens?
Contains these allergens:
Which Diets Is Olive Oil Bean and Wheat Soup Good For?
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
Olive Oil Bean and Wheat Soup Fat Profile
SATURATED
1.2g
MONOUNSATURATED
5.4g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.