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Traditional Anatolian soup, mix of grains and legumes
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yarhana Soup (220 g) has 187 calories. That works out to 85 calories per 100 g. It contains 31.9 g of carbs, 7 g of protein, 2.6 g of fat and 6.2 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
187
KCAL / 220G
Carbs
31.9g
· 12% DV
Protein
7g
· 14% DV
Fat
2.6g
· 3% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 16% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 31.9 g | 12% |
| Fiber | 6.2 g | 22% |
| Protein | 7 g | 14% |
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 | 187 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 150 g | 128 kcal |
| 1 bottle (small) | 180 g | 153 kcal |
| 1 serving (medium) | 220 g | 187 kcal |
| 1 bottle (medium) | 250 g | 213 kcal |
| 1 cup (large) | 300 g | 255 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (large) | 330 g | 281 kcal |
| 1 bottle (jumbo) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Yarhana Soup is a traditional Anatolian soup made from a yarhana mixture of grains and legumes. The exact ingredients vary by regional recipe, and the mixture is cooked with water or stock until tender.
To cook Yarhana Soup, first whisk the dried yarhana with a little cold water until smooth. Add it to hot water or stock gradually, stirring as it simmers, and season once the mixture has cooked through.
Usually, Yarhana Soup does not need a long soaking period if the dried mixture is finely ground. Mixing it with cold water before adding it to the pot helps it hydrate evenly and prevents dry clumps.
Not always. Yarhana Soup refers to a regional Anatolian soup made with a grain-and-legume mixture, while tarhana soup is commonly made from a fermented, dried mixture that includes yogurt and grain. Recipes and names can overlap by region.
Yarhana Soup can taste mildly sour when its dried mixture has been fermented before cooking. The level of tang varies with the recipe; adding more water while it simmers can soften the flavor.
Keep Yarhana Soup over moderate or low heat and stir it regularly, especially as it thickens. A heavy-bottomed saucepan also helps distribute heat evenly and reduces the chance of the grain mixture catching.
Yes, vegetables can be added to Yarhana Soup. Finely diced onion, carrot, or potato can be cooked until soft before adding the yarhana mixture, giving the soup extra texture without changing its traditional base.
Yarhana Soup is often served with bread, and it also pairs well with a crisp salad or pickles. These accompaniments balance its hearty texture and make it easy to serve as a simple meal.
Yarhana Soup keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, stirring it well as it warms.
Yes, Yarhana Soup can be frozen in airtight, meal-sized containers once it has cooled. Its texture may become thicker or separate after thawing, so reheat it with a splash of water and stir until smooth.
Vitamins
B1
0.2mg · 17% DV
Biotin
3.3µg · 11% DV
Folate
39.6µg · 10% DV
B6
0.15mg · 9% DV
Minerals
Sodium
462mg · 20% DV
Copper
0.18mg · 20% DV
Manganese
0.29mg · 13% DV
Phosphorus
70mg · 10% DV
Potassium ⭐
209mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 187 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.
Yarhana Soup is a traditional Anatolian dish made by cooking a mixture of grains and legumes into a warm, spoonable soup. Recipes vary by region and household, and the mixture may be simmered with water or stock until it reaches the preferred thickness. Its hearty, gently savoury character makes it a natural choice on chilly days, served hot as a starter or a simple meal, often with bread alongside. A squeeze of lemon or a little dried mint can brighten the bowl.
The grains and legumes contribute carbohydrates and fibre, while the soup is not especially high in protein per serving. For a lighter meal, keep added oil modest and pair it with a fresh salad or plain yoghurt.
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
✓ 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
0.44g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.