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Kurdish strained yogurt and vegetable soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Xorek Qawigi Süzme (220 g) has 121 calories. That works out to 55 calories per 100 g. It contains 13.6 g of carbs, 5.9 g of protein, 4.4 g of fat and 2.4 g of fiber. Its 0.3 mg of B2 covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
121
KCAL / 220G
Carbs
13.6g
· 5% DV
Protein
5.9g
· 12% DV
Fat
4.4g
· 6% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 20% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 484 mg | 21% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 5.9 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) | 220 g | 121 kcal |
| 100 g | 100 g | 55 kcal |
| 1 bottle (mini) | 100 g | 55 kcal |
| 1 cup (small) | 120 g | 66 kcal |
| 1 serving (small) | 150 g | 83 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 serving (large) | 250 g | 138 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 bottle (jumbo) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Xorek Qawigi Süzme is a Kurdish-style soup made with strained yogurt and vegetables. Its exact ingredients and thickness can vary between household recipes, but the yogurt gives it a tangy, creamy character.
Xorek Qawigi Süzme is made by cooking vegetables and stirring in a yogurt mixture. To keep the yogurt from splitting, gradually whisk hot soup liquid into it first, then add it to the pot and cook gently without a hard boil.
Xorek Qawigi Süzme belongs to Kurdish food traditions. It is better understood as a regional and household-style dish than as a recipe with one universally agreed birthplace; ingredients and preparation can vary across Kurdish communities.
The vegetables in Xorek Qawigi Süzme depend on the recipe. Follow the version you are using, or choose vegetables that cook evenly and complement a tangy yogurt base; cutting them into small pieces helps them soften throughout the soup.
Xorek Qawigi Süzme can be made without meat, but recipes may differ. The defining features are strained yogurt and vegetables, so check the specific recipe or ask the cook if you need to know whether meat or meat broth was added.
The yogurt in Xorek Qawigi Süzme can split when it meets hot liquid too quickly or boils vigorously. Whisk a little hot broth into the yogurt before adding it to the pot, then keep the soup at a gentle simmer.
Xorek Qawigi Süzme is generally served hot as a soup. If you are reheating it, warm it slowly and avoid boiling so the yogurt stays smooth; serving it cold is a personal or recipe-specific variation.
Yes, regular yogurt can work in Xorek Qawigi Süzme, though the soup may be thinner and less rich. Strain the yogurt first for a closer texture, or add regular yogurt gradually and avoid bringing the soup to a rolling boil.
Yes, Xorek Qawigi Süzme can be frozen, but its yogurt-based texture may separate or turn grainy after thawing. For a smoother result, make it fresh when possible; if frozen, thaw it gently and stir well while reheating.
Serve Xorek Qawigi Süzme with bread, a simple grain dish, or a fresh salad. Its creamy, tangy soup base pairs well with mild accompaniments, while another rich or creamy dish may make the meal feel heavy.
Vitamins
B2
0.29mg · 22% DV
B12
0.4µg · 17% DV
Biotin
4.84µg · 16% DV
Vitamin A
99µg · 11% DV
Minerals
Sodium
484mg · 21% DV
Phosphorus
128mg · 18% DV
Calcium
158mg · 16% DV
Iodine
18µg · 12% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 121 calories in 1 cup (medium) (220 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.
Xorek Qawigi Süzme is a Kurdish soup made with strained yogurt and vegetables. The yogurt gives it a gently tangy flavour and a smooth, thick body, while the vegetables add savoury depth. It is served warm as a home-style meal in Kurdish communities and can be enjoyed with bread for lunch or dinner. For English-speaking diners, it works well as a light main or as part of a larger spread alongside salad and other dishes. Its nutritional profile is modest in calories, with some protein and fibre; a 100 g portion provides 55 calories. Pair it with fresh vegetables or salad for a lighter, balanced meal.
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
2.64g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.