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Traditional yogurt soup with legumes and grains
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt Alaca Soup (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 25 g of carbs, 8.4 g of protein, 5 g of fat and 5 g of fiber. Its 0.3 mg of Copper covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
25g
· 9% DV
Protein
8.4g
· 17% DV
Fat
5g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 19% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 564 mg | 25% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 5 g | 18% |
| Protein | 8.4 g | 17% |
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 | 173 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 150 g | 108 kcal |
| 1 serving (medium) | 200 g | 144 kcal |
| 1 serving (large) | 300 g | 216 kcal |
| 1.5 cup (large) | 360 g | 259 kcal |
| 1 bottle (large) | 500 g | 360 kcal |
Calculated from 72 calories per 100 g.
Yogurt Alaca Soup is typically made with yogurt, wheat or cracked wheat, chickpeas, and lentils. Some household versions add other beans or seasonings such as mint and pepper, so the exact mix can vary by regional recipe.
Yogurt Alaca Soup belongs to the traditional cooking of southeastern Anatolia. Recipes for alaca soup differ between localities and families, including which grains and legumes they use and whether yogurt is added.
To make Yogurt Alaca Soup, cook the soaked grains and legumes until tender, then stir in a yogurt mixture. Temper the yogurt with a little hot broth first and add it gradually while stirring to keep the soup smooth.
Temper the yogurt before adding it to Yogurt Alaca Soup: whisk in a little hot broth gradually, then pour the warmed mixture into the pot while stirring. Keep the heat gentle afterward and avoid a vigorous boil.
Yogurt Alaca Soup includes a yogurt-based finish, while alaca soup recipes without yogurt rely on the grains, legumes, and their cooking broth for their character. Both names can cover regional variations, so ingredients are not identical everywhere.
Yes, canned chickpeas work in Yogurt Alaca Soup. Drain and rinse them, then add them after the grains and any uncooked legumes are tender; this prevents the chickpeas from becoming overly soft during the longer cooking.
Yogurt Alaca Soup is usually served hot. Warm it gently after adding the yogurt rather than letting it boil hard, which can make the yogurt separate and affect the soup’s creamy texture.
Serve Yogurt Alaca Soup with crusty bread, a fresh salad, or pickled vegetables. Since the soup already combines legumes and grains, a simple side is usually enough to make it a satisfying meal.
Freezing finished Yogurt Alaca Soup is not ideal because yogurt can separate after thawing. For a better texture, freeze the cooked grain-and-legume base before adding yogurt, then thaw it and stir in fresh yogurt while reheating gently.
Refrigerate leftover Yogurt Alaca Soup in a covered container once it has cooled, and eat it promptly. Reheat only what you need over low heat, stirring often; avoid bringing the yogurt-based soup to a rolling boil.
Vitamins
B2
0.26mg · 20% DV
B12
0.38µg · 16% DV
Folate
57.6µg · 14% DV
B6
0.24mg · 14% DV
Minerals
Copper
0.31mg · 34% DV
Manganese
0.74mg · 32% DV
Phosphorus
223mg · 32% DV
Sodium
564mg · 25% DV
Potassium ⭐
377mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 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.
Yogurt Alaca Soup is a traditional soup associated with southeastern Turkey, combining yogurt with legumes and grains. Recipes vary from household to household, but wheat and beans such as chickpeas or lentils make it hearty, while yogurt brings a gentle tang and a creamy finish.
It is usually served warm as part of a main meal, with bread or a simple salad alongside. The grains and legumes give the soup fibre and substance, while yogurt adds some protein. For a lighter bowl, keep the added oil modest; a little dried mint makes a fitting garnish without weighing down its fresh, tangy flavour.
High
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
1.92g
MONOUNSATURATED
1.63g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.