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Yogurt-thickened cracked wheat soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Seasoned cracked wheat soup (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 20.6 g of carbs, 5.8 g of protein, 3.8 g of fat and 2.6 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
139
KCAL / 240G
Carbs
20.6g
· 7% DV
Protein
5.8g
· 12% DV
Fat
3.8g
· 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 59% · Protein 17% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 2.6 g | 9% |
| 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 | 139 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 1 serving (medium) | 250 g | 145 kcal |
| 1 cup (large) | 320 g | 186 kcal |
| 1 serving (large) | 350 g | 203 kcal |
| 1 bottle (jumbo) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Seasoned cracked wheat soup is made by simmering cracked wheat until tender, then stirring in a yogurt-based tempering. Whisk yogurt with egg yolk and often flour, gradually mix in hot broth to warm it, and add it to the pot without letting the soup boil hard.
In seasoned cracked wheat soup, “terbiye” is the yogurt-based mixture stirred into the broth to give it a creamy, tangy texture. Recipes commonly combine yogurt with egg yolk and flour; tempering it with hot broth helps prevent curdling.
Seasoned cracked wheat soup can curdle when its yogurt mixture is heated too quickly or the finished soup is boiled vigorously. Whisk hot broth into the yogurt mixture a little at a time, then stir it into the pot over low heat.
Seasoned cracked wheat soup is traditionally made with cracked wheat, not bulgur. Bulgur can work as a substitute, but it cooks faster and gives the soup a softer, less chewy texture, so add it later in the cooking process.
Seasoned cracked wheat soup often contains egg yolk in its yogurt tempering, but not every recipe uses it. The egg helps create a richer texture; you can make the soup without it by using yogurt and flour, tempered gradually with hot broth.
Soaking the cracked wheat before making seasoned cracked wheat soup can shorten cooking time and help the grains soften evenly. It is not essential, but unsoaked wheat may need longer simmering; cook it until tender before adding the yogurt tempering.
Seasoned cracked wheat soup and Turkish toyga soup are related, but they are not always the same recipe. Both may use yogurt and wheat; toyga versions can also include ingredients such as chickpeas or herbs, depending on the regional recipe.
Seasoned cracked wheat soup is commonly served hot, often topped with dried mint and melted butter. Bread makes it an easy meal, while a small bowl also works as a starter alongside other home-cooked dishes.
Seasoned cracked wheat soup generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, then reheat gently; a hard boil can make the yogurt-based broth separate.
Yes, you can freeze seasoned cracked wheat soup, but its yogurt-based broth may separate and become grainy when thawed. For the best texture, eat it fresh; if frozen, thaw it in the refrigerator and reheat slowly while stirring.
Vitamins
Biotin
2.88µg · 10% DV
B2
0.12mg · 9% DV
B1
0.1mg · 8% DV
B12
0.19µg · 8% DV
Minerals
Manganese
0.67mg · 29% DV
Sodium
528mg · 23% DV
Selenium
12µg · 22% DV
Copper
0.17mg · 19% DV
Potassium ⭐
187mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 139 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.
Seasoned cracked wheat soup is a Turkish home-style soup made by simmering cracked wheat until tender, then stirring in a yogurt-based terbiye, or liaison. Recipes often include egg and flour in the mixture, with dried mint or butter added for extra flavour. The yogurt gives the broth a gently tangy taste and a smooth, lightly thickened texture.
In Turkey, it is usually served hot as a first course at lunch or dinner; abroad, it also makes a warming, simple meal with bread or a crisp salad. The wheat makes it satisfying, while the yogurt adds some protein; it has about 58 calories per 100 g. For a lighter bowl, use less butter on top, or serve it alongside vegetables rather than a heavier main.
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
1.68g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.