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Nourishing soup with protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt, Chickpea and Bulgur Soup (240 g) has 199 calories. That works out to 83 calories per 100 g. It contains 25.2 g of carbs, 9.8 g of protein, 6.7 g of fat and 5 g of fiber. Its 211.2 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
199
KCAL / 240G
Carbs
25.2g
· 9% DV
Protein
9.8g
· 20% DV
Fat
6.7g
· 9% 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 50% · Protein 20% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 199 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 5 g | 18% |
| Protein | 9.8 g | 20% |
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 | 199 kcal |
| 100 g | 100 g | 83 kcal |
| 1 cup (small) | 150 g | 125 kcal |
| 1 bottle (medium) | 250 g | 208 kcal |
| 1 serving (large) | 300 g | 249 kcal |
| 1 pack (medium) | 300 g | 249 kcal |
| 2 cup (double) | 480 g | 398 kcal |
Calculated from 83 calories per 100 g.
Yogurt, chickpea and bulgur soup combines chickpeas and bulgur with a yogurt-based broth, often seasoned with mint. Recipes vary, but tempering the yogurt with a little warm soup before stirring it into the pot helps keep the broth smooth.
To keep yogurt, chickpea and bulgur soup smooth, whisk some warm broth into the yogurt before adding it to the pot. Stir the soup over low heat afterward and avoid bringing it to a vigorous boil, which can make the yogurt separate.
Yes, canned chickpeas work well in yogurt, chickpea and bulgur soup. Drain and rinse them first, then add them once the bulgur is nearly tender so the chickpeas heat through without breaking down during a long simmer.
No, bulgur usually does not need soaking for yogurt, chickpea and bulgur soup. Add it to the simmering broth and cook until tender; fine bulgur cooks faster and thickens the soup more than coarse bulgur, so adjust the cooking time and liquid.
Yes, you can replace the bulgur with rice in yogurt, chickpea and bulgur soup, though the result will have a different texture. Cook the rice until tender before adding the yogurt mixture, and remember that it can continue absorbing liquid as the soup stands.
Reheat yogurt, chickpea and bulgur soup gently in a saucepan over low heat, stirring often rather than letting it boil. Bulgur thickens as it sits, so add a little water or broth while warming if the soup has become too dense.
Yogurt, chickpea and bulgur soup can be frozen, but its yogurt broth may separate and the bulgur may turn softer after thawing. For a smoother result, freeze the soup before adding the yogurt mixture, then prepare and stir in that mixture after reheating.
Serve yogurt, chickpea and bulgur soup with flatbread, a crisp salad, or pickled vegetables. The soup already includes chickpeas and bulgur, so a simple side is usually enough to make the meal feel complete without competing with its tangy broth.
No, yogurt, chickpea and bulgur soup is not the same as Turkish yayla soup. Yayla soup is commonly made with rice, yogurt, and mint, while this soup includes chickpeas and bulgur, giving it a heartier texture.
Yes, yogurt, chickpea and bulgur soup can be made ahead and refrigerated once cooled. The bulgur will absorb broth and thicken the soup, so loosen it with water or broth when reheating gently before serving.
Vitamins
B2
0.29mg · 22% DV
B12
0.43µg · 18% DV
B6
0.24mg · 14% DV
B1
0.17mg · 14% DV
Minerals
Phosphorus
211mg · 30% DV
Copper
0.26mg · 29% DV
Manganese
0.6mg · 26% DV
Calcium
197mg · 20% DV
Sodium
444mg · 19% DV
Potassium ⭐
348mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 199 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, Chickpea and Bulgur Soup brings together tangy yogurt, tender chickpeas and bulgur in a comforting Turkish-style soup. The yogurt gives the broth a gently tart, creamy quality, while the chickpeas and grains make each spoonful substantial. Recipes vary from household to household, with herbs or a little seasoning often used to finish the pot.
It is usually served warm as a simple lunch or supper, either on its own or with bread and a fresh salad. Chickpeas and bulgur contribute protein and fibre, making this more filling than a light broth. For a lighter meal, keep any buttery or oily finishing drizzle modest and pair the soup with vegetables.
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
2.52g
MONOUNSATURATED
1.97g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.