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Traditional Turkish stew with lamb and onions, rich in protein and flavor
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Soganlama (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 13 g of carbs, 21 g of protein, 15 g of fat and 2.6 g of fiber. Its 2.2 µg of B12 covers 92% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
280
KCAL / 200G
Carbs
13g
· 5% DV
Protein
21g
· 42% DV
Fat
15g
· 19% 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 19% · Protein 31% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.1 g | |
| Sodium | 460 mg | 20% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 21 g | 42% |
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 serving (medium) | 200 g | 280 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 100 g | 140 kcal |
| 1 serving (small) | 150 g | 210 kcal |
| 1 piece (large) | 200 g | 280 kcal |
| 1 serving (large) | 300 g | 420 kcal |
| 1 bottle (jumbo) | 400 g | 560 kcal |
Calculated from 140 calories per 100 g.
Soganlama is a traditional Turkish lamb-and-onion stew, especially associated with Kars and eastern Anatolian cooking. The onions soften as the lamb simmers, creating a savory, naturally sweet dish; some household versions also include tomatoes or peppers.
To make Soganlama, brown lamb pieces lightly, add sliced onions and a little liquid, then simmer gently until the meat is tender. Tomatoes, peppers and seasonings vary by recipe, but lamb and onions give the dish its defining character.
Lamb shoulder works well for Soganlama because it becomes tender during slow cooking and adds flavor to the broth. Boneless shoulder is convenient to serve, while bone-in pieces can make the stew richer.
Not always. Some Soganlama recipes add tomatoes for acidity and a saucier texture, while others keep the focus on lamb and onions. The exact ingredients vary between family and regional versions.
Yellow onions are a reliable choice for Soganlama because they soften and turn sweet as they cook with the lamb. Slice them rather than mincing them so they keep some texture through the slow simmer.
No. Soganlama is a Turkish lamb-and-onion stew, whereas French onion dishes usually center on caramelized onions and often use beef stock, bread or cheese. Their shared use of onions does not make them the same dish.
Lamb in Soganlama is usually tough because it has not simmered long enough, or the heat is too high and the liquid cooks away. Keep the pot at a gentle simmer and continue cooking until the meat yields easily.
Yes, Soganlama can be cooked ahead and refrigerated once cooled. Its flavors often meld overnight; reheat it gently on the stove, adding a splash of water if the onions and sauce have thickened.
Soganlama is commonly served hot with bread or rice to soak up its savory juices. A crisp salad or plain yogurt makes a fresh contrast to the tender lamb and soft onions.
Yes, Soganlama can be frozen in a tightly sealed, freezer-safe container. Thaw it in the refrigerator and reheat it gently; the onions may become softer after freezing, but the stew remains suitable for serving.
Vitamins
B12
2.2µg · 92% DV
B5
1.4mg · 28% DV
B3
4.2mg · 26% DV
B2
0.26mg · 20% DV
Minerals
Zinc
3.8mg · 35% DV
Phosphorus
220mg · 31% DV
Copper
0.26mg · 29% DV
Selenium
12µg · 22% DV
Sodium
460mg · 20% DV
Potassium ⭐
460mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 280 calories in 1 serving (medium) (200 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.
Soganlama is a Turkish home-style stew made by cooking lamb and onions together. As the onions soften in the meat’s juices, they bring a gentle sweetness to the dish and give it a rich, savoury flavour; household and regional versions can vary.
It is usually served hot as a main meal, with bread, rice or bulgur to soak up the juices. A spoonful of plain yoghurt or a fresh salad makes a good accompaniment. Lamb makes Soganlama a satisfying source of protein, with 10.5 g per 100 g. For a lighter plate, keep added oil modest and serve it with plenty of vegetables.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.4g
MONOUNSATURATED
6.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.