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Warm, light tomato-based soup
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tomato flour tarhana soup (240 g) has 101 calories. That works out to 42 calories per 100 g. It contains 19.4 g of carbs, 2.9 g of protein, 1.7 g of fat and 1.9 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
101
KCAL / 240G
Carbs
19.4g
· 7% DV
Protein
2.9g
· 6% DV
Fat
1.7g
· 2% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 11% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 2.9 g | 6% |
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 | 101 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (small) | 180 g | 76 kcal |
| 1 serving (medium) | 200 g | 84 kcal |
| 1 bottle (medium) | 250 g | 105 kcal |
| 1 serving (large) | 300 g | 126 kcal |
| 1 cup (large) | 350 g | 147 kcal |
Calculated from 42 calories per 100 g.
Tomato flour tarhana soup is made by whisking the tarhana powder with cold water until smooth, then simmering it while stirring. Add hot water or stock gradually to reach the consistency you want, and keep stirring as it comes to a boil.
Tomato flour tarhana soup is made with tomato-containing flour tarhana, a dried Turkish soup mixture, and water or stock. Recipes may add oil, garlic, mint, pepper, or tomato paste; taste before salting because the tarhana may already be seasoned.
Tomato flour tarhana soup gets lumpy when the powder hits hot liquid before it has been dispersed, or when the soup is not stirred as it heats. Mix the powder with cold water first, then stir continuously as you add it to the pot.
Tomato flour tarhana soup uses tarhana made with tomato, so it can have a more pronounced tomato flavor and deeper color than versions without it. Tarhana recipes also vary by region, including their use of yogurt, peppers, and spices.
Tomato flour tarhana soup tastes savory and tangy, with tomato and the characteristic fermented flavor of tarhana. The exact balance varies by recipe; a little butter or olive oil and dried mint can round out the tang when serving.
Thin tomato flour tarhana soup by stirring in hot water a little at a time until it reaches the consistency you prefer. It often thickens as it stands, so check it again before serving or reheating.
Tomato flour tarhana soup pairs well with crusty bread, a grilled cheese sandwich, or a simple salad. It can be served as a light starter or as part of a Turkish-style meal, often topped with dried mint or red pepper.
Tomato flour tarhana soup keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and reheat it thoroughly; stir in a little water if it has thickened.
Yes, tomato flour tarhana soup can be frozen in airtight, portion-sized containers. Its texture may separate or thicken after thawing, so stir it well while reheating and add hot water if needed.
Tomato flour tarhana soup can be a warming, light addition to a meal, but it is not a complete meal on its own. Pair it with a source of protein or other substantial food if you want a more filling meal.
Vitamins
B1
0.12mg · 10% DV
B3
1.32mg · 8% DV
B6
0.12mg · 7% DV
Folate
24µg · 6% DV
Minerals
Sodium
444mg · 19% DV
Manganese
0.38mg · 17% DV
Selenium
8.4µg · 15% DV
Copper
0.12mg · 13% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 101 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.
Tomato flour tarhana soup is a Turkish home-style soup made by cooking tarhana flour with tomato and water; recipes may also include onion and spices. Tarhana is a traditional Turkish preparation, and this flour-based version makes a quick, warming bowl.
The soup is gently tangy, smooth and slightly thick, usually served hot as a starter or a light meal, especially on cool days. Bread is a natural accompaniment, while a salad or beans can make the meal more substantial. It is a light choice, with most of its energy coming from carbohydrates, so pair it with a protein-rich side if you want a more filling lunch.
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 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.
Contains these allergens:
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
SATURATED
0.24g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.