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Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Calories
A filling traditional soup with protein, fiber and yogurt cultures
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat (250 g) has 180 calories. That works out to 72 calories per 100 g. It contains 26 g of carbs, 10.3 g of protein, 4.3 g of fat and 6 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Nutrition Facts
Selected: 1 cup (medium) · 250 g
180
KCAL / 250G
Carbs
26g
· 9% DV
Protein
10.3g
· 21% DV
Fat
4.3g
· 6% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 22% · Fat 21%
Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 6 g | 21% |
| Protein | 10.3 g | 21% |
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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How Many Calories in 1 Cup of Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 180 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (half) | 125 g | 90 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 1 serving (large) | 300 g | 216 kcal |
| 1 bottle (large) | 350 g | 252 kcal |
| 1 cup (jumbo) | 375 g | 270 kcal |
| 1 serving (extra large) | 450 g | 324 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat
What is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
It is a hearty Turkish yogurt-based soup made with chickpeas, green lentils and cracked wheat, also called yarma. The grains and legumes give it a substantial texture, while yogurt adds a tangy base; mint-infused butter or oil is a common finishing touch.
How do you make Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
Cook the cracked wheat, chickpeas and green lentils until tender. Whisk yogurt into a smooth mixture, gradually stir in hot cooking liquid to temper it, then add it to the pot over low heat. Warm without boiling and finish with mint-infused oil or butter.
How do you keep the yogurt from curdling in Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
Temper the yogurt before adding it: whisk in a few ladles of hot soup liquid a little at a time. Pour the warmed mixture back into the pot slowly while stirring, and keep the soup at a gentle heat rather than letting it boil.
Is the cracked wheat in Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat the same as bulgur?
No. Cracked wheat is generally raw wheat kernels broken into smaller pieces, while bulgur is parboiled, dried and then cracked. They are related, but bulgur cooks differently and can give this yogurt soup a different texture.
Can you use canned chickpeas in Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
Yes. Drain and rinse canned chickpeas, then add them once the cracked wheat and lentils are nearly tender so they warm through without turning mushy. Since canned chickpeas are already cooked, they do not need the long cooking time required for dried ones.
Can you replace green lentils in Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat with red lentils?
Yes, but red lentils soften and break down much faster than green lentils, making the soup thicker and less textured. Add them later in the cooking process and watch the pot closely so they do not disappear into the broth.
Is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat served hot or cold?
It is usually served warm or hot, with mint-infused butter or oil on top. Reheat leftovers gently rather than boiling them, since vigorous heat can make the yogurt separate and alter the soup’s smooth, tangy texture.
Is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat filling enough for a meal?
Yes, it can make a filling light meal because chickpeas, lentils and cracked wheat provide substance alongside the yogurt. Serve it with a simple salad or bread if you want a more substantial meal.
How long does Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat keep in the fridge?
It keeps for about 3 days in a covered container in the refrigerator if cooled promptly after cooking. Reheat only the portion you need over low heat, stirring gently; the yogurt may separate if the soup is boiled.
Can you freeze Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
Yes, but freezing can affect the yogurt’s texture, leaving the soup grainy or separated after thawing. Freeze it in portions, thaw it in the refrigerator and reheat gently while stirring; it may not be as smooth as freshly made soup.
Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Vitamins & Minerals
Vitamins
B2
0.25mg · 19% DV
Folate
67.5µg · 17% DV
B1
0.2mg · 17% DV
B6
0.25mg · 15% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.8mg · 35% DV
Phosphorus
228mg · 33% DV
Selenium
14µg · 25% DV
Sodium
525mg · 23% DV
Potassium ⭐
440mg · 13% DV
Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat
To burn the 180 calories in 1 cup (medium) (250 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.
What is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
Yogurt soup with chickpeas, green lentils and cracked wheat is a hearty variation on Turkish yayla çorbası, the familiar yogurt-based soup. Chickpeas and lentils add substance, while cracked wheat—often called yarma in Turkish—gives the broth a pleasantly thick, grainy texture. It belongs to the tradition of home-style soups found across Turkey, where yogurt is often used to make a tangy, satisfying bowl.
Serve it warm, commonly with dried mint, as a first course or a simple meal with bread. The yogurt’s gentle tartness balances the mild, earthy legumes. It provides protein and fiber, making it a filling choice; for a lighter bowl, use a restrained hand with added fat and adjust the thickness with water. A little mint or black pepper at the table complements it without overpowering the yogurt.
How Nutritious Is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat?
Nutrient density
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.
Satiety score
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.
Is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Processed?
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.
Does Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Good For?
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
Yogurt Soup with Chickpeas, Green Lentils and Cracked Wheat Fat Profile
SATURATED
1.95g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.