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Tomato and pepper tarhana soup Calories
Traditional fermented tarhana soup with tomato and pepper
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato and pepper tarhana soup (250 g) has 120 calories. That works out to 48 calories per 100 g. It contains 20.3 g of carbs, 4 g of protein, 2.8 g of fat and 2.8 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tomato and pepper tarhana soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
120
KCAL / 250G
Carbs
20.3g
· 7% DV
Protein
4g
· 8% DV
Fat
2.8g
· 4% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 13% · Fat 21%
Tomato and pepper tarhana soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 4 g | 8% |
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 Tomato and pepper tarhana soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 120 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (small) | 150 g | 72 kcal |
| 1 bottle (small) | 200 g | 96 kcal |
| 1 serving (small) | 200 g | 96 kcal |
| 1 bottle (large) | 300 g | 144 kcal |
| 1 serving (medium) | 300 g | 144 kcal |
| 1 cup (large) | 350 g | 168 kcal |
| 1 serving (large) | 450 g | 216 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Tomato and pepper tarhana soup
What is tomato and pepper tarhana soup made of?
Tomato and pepper tarhana soup is made with tarhana, a fermented mixture commonly prepared from flour, yogurt and vegetables, plus tomato and pepper seasoning. Recipes vary by region and household; the dried tarhana is typically loosened with water before being simmered into soup.
How do you make tomato and pepper tarhana soup?
To make tomato and pepper tarhana soup, whisk the tarhana with cool water until smooth, then add it gradually to a pot with sautéed tomato or pepper paste and water. Simmer while stirring until the tarhana dissolves and the soup thickens.
Why does tomato and pepper tarhana soup turn lumpy?
Tomato and pepper tarhana soup turns lumpy when dry tarhana meets hot liquid before it has been dispersed. Mix the tarhana with cool water separately first, then pour it slowly into the pot while stirring continuously.
Is tomato and pepper tarhana soup fermented?
Yes, tomato and pepper tarhana soup is made with tarhana, which is traditionally fermented before being dried. The fermentation gives the soup its characteristic tangy flavor, though the exact ingredients and fermentation method differ among recipes.
Why is tomato and pepper tarhana soup sour?
Tomato and pepper tarhana soup can taste sour because tarhana is fermented, and tomatoes or tomato paste add further acidity. A little butter or olive oil can soften the flavor; adding more tomato or another acidic ingredient may make it sharper.
Can you make tomato and pepper tarhana soup without tomato paste?
Yes, you can make tomato and pepper tarhana soup without tomato paste, though it will have a milder color and less concentrated tomato flavor. Use the tarhana’s tomato and pepper seasoning as the base, and adjust the water gradually as it cooks.
What should you serve with tomato and pepper tarhana soup?
Tomato and pepper tarhana soup pairs well with crusty bread, flatbread or a simple salad. In a Turkish meal it is often served as a first course, so choose a light accompaniment if a substantial main dish is coming afterward.
Can tomato and pepper tarhana soup be frozen?
Yes, tomato and pepper tarhana soup can be frozen after it has cooled. Its texture may separate slightly on thawing, so thaw it in the refrigerator and reheat it while stirring; add a splash of water if it has become too thick.
How long does tomato and pepper tarhana soup keep in the fridge?
Tomato and pepper tarhana soup keeps for about 3–4 days in the refrigerator when stored in a covered container after cooling. Reheat only the portion you need, stirring until it is hot throughout.
Can you use milk instead of water in tomato and pepper tarhana soup?
You can use some milk in tomato and pepper tarhana soup, but replacing all the water may make it unusually rich and can cause the soup to scorch more easily. Stir frequently over gentle heat, and add the milk gradually.
Tomato and pepper tarhana soup Vitamins & Minerals
Vitamins
Vitamin C
10.5mg · 12% DV
B2
0.13mg · 10% DV
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
Minerals
Sodium
588mg · 26% DV
Manganese
0.45mg · 20% DV
Copper
0.18mg · 20% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
290mg · 9% DV
Tomato and pepper tarhana soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato and pepper tarhana soup
To burn the 120 calories in 1 cup (medium) (250 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 Tomato and pepper tarhana soup?
Tomato and pepper tarhana soup is a savoury version of tarhana, a traditional soup base made by fermenting yoghurt, grains and often vegetables, then drying the mixture. It is simmered with tomato and pepper, commonly with tomato paste, until smooth or slightly grainy. Fermentation gives it a gentle tang, balanced by the sweetness of the tomato and the mild, rounded flavour of pepper.
In Turkey, it is often served as a first course at lunch or dinner, or with bread as a simple meal, especially in colder weather. It also makes a familiar choice at iftar. The soup is grain-based and provides 8.1 g of carbohydrate per 100 g. For a lighter bowl, use a modest amount of oil and adjust the thickness with water; fresh herbs can add brightness at the table.
How Nutritious Is Tomato and pepper tarhana soup?
Nutrient density
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.
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 Tomato and pepper tarhana soup Processed?
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.
Does Tomato and pepper tarhana soup Contain Allergens?
Contains these allergens:
Which Diets Is Tomato and pepper tarhana soup Good For?
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
Tomato and pepper tarhana soup Fat Profile
SATURATED
0.78g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.