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A warming, thickened soup made with vegetables and toasted flour.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Roasted-Flour Vegetable Soup (240 g) has 106 calories. That works out to 44 calories per 100 g. It contains 15.1 g of carbs, 3.4 g of protein, 3.6 g of fat and 2.6 g of fiber. Its 84 mg of Phosphorus covers 12% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
106
KCAL / 240G
Carbs
15.1g
· 5% DV
Protein
3.4g
· 7% DV
Fat
3.6g
· 5% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 13% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 3.4 g | 7% |
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 | 106 kcal |
| 2 tablespoon (small) | 30 g | 13 kcal |
| 100 g | 100 g | 44 kcal |
| ½ cup (small) | 120 g | 53 kcal |
| 1 serving (small) | 180 g | 79 kcal |
| 8 ounce (medium) | 227 g | 100 kcal |
| 1 serving (medium) | 250 g | 110 kcal |
| 1 serving (large) | 350 g | 154 kcal |
| 1.5 cup (large) | 360 g | 158 kcal |
Calculated from 44 calories per 100 g.
To make roasted-flour vegetable soup, cook flour in oil until lightly golden and fragrant, then gradually stir in liquid before adding chopped vegetables. Simmer until the vegetables are tender, stirring regularly so the thickened soup stays smooth.
Roasted-flour vegetable soup commonly uses onion, carrot, and potato, with seasonal vegetables added to suit the cook. Choose vegetables that soften well in simmering liquid, and cut them into similar-sized pieces so they cook evenly.
Toasting the flour gives roasted-flour vegetable soup its characteristic nutty aroma and helps thicken the broth. Cook it gently in oil, stirring often; stop when it smells toasted, before the flour darkens or develops a bitter taste.
Yes, vegetable broth works well in roasted-flour vegetable soup and gives the vegetables a fuller savory flavor. Add it gradually to the toasted flour while whisking, then simmer the soup until the vegetables are tender.
Roasted-flour vegetable soup is a home-style soup made in Turkish cooking, where flour is often toasted in oil to thicken soups. Recipes vary by household and season, so there is no single fixed vegetable combination or regional version.
For a creamy texture without cream, blend some or all of the cooked vegetables in roasted-flour vegetable soup. You can also stir in a little milk near the end, warming the soup gently rather than bringing it to a hard boil.
Serve roasted-flour vegetable soup with crusty bread, a simple salad, or a sandwich for a more filling meal. Its thick texture makes it a good starter, too, especially alongside a lighter main dish.
Roasted-flour vegetable soup keeps for about three days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you need, stirring as it warms; discard it if it has been left out for an extended time.
Yes, roasted-flour vegetable soup can be frozen in meal-sized portions. Its texture may separate slightly after thawing, so defrost it in the refrigerator and whisk it while reheating; add a splash of water if it has thickened too much.
Yes, roasted-flour vegetable soup is easy to adapt to seasonal vegetables. Keep the toasted-flour base, but adjust when you add each vegetable: firm options such as carrots go in earlier, while quick-cooking greens need less time.
Vitamins
Vitamin K
12µg · 10% DV
Vitamin A
84µg · 9% DV
Vitamin C
7.2mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Sodium
624mg · 27% DV
Phosphorus
84mg · 12% DV
Manganese
0.19mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 106 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.
Roasted-flour vegetable soup is a home-style Turkish soup made by cooking flour in oil until fragrant, then simmering it with vegetables and liquid. Carrot, potato and onion are common choices; the toasted flour thickens the broth and gives it a gently nutty note.
Served hot, it is smooth and comforting, often eaten as a starter or a light meal with bread. A squeeze of lemon can brighten its mellow flavour. The soup gets much of its substance from vegetables and flour, while providing relatively little protein. For a more filling meal, serve it with beans or lentils; to keep it lighter, use a modest amount of oil and flour.
Low
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
1.08g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.