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Yogurt-based soup with tomato paste and orzo pasta
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt Tomato Orzo Soup (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 31.4 g of carbs, 7.7 g of protein, 7.4 g of fat and 2.4 g of fiber. Its 17.3 µg of Selenium covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
31.4g
· 11% DV
Protein
7.7g
· 15% DV
Fat
7.4g
· 9% 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 56% · Protein 14% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 31.4 g | 11% |
| Fiber | 2.4 g | 9% |
| Protein | 7.7 g | 15% |
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 | 221 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 bottle (medium) | 300 g | 276 kcal |
| 1 cup (large) | 350 g | 322 kcal |
| 1 serving (large) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Yogurt Tomato Orzo Soup is made by simmering orzo in tomato-seasoned broth, then stirring in a yogurt mixture. Temper the yogurt first with spoonfuls of hot broth, add it gradually while stirring, and avoid boiling the soup afterward.
Yogurt Tomato Orzo Soup usually curdles when cold yogurt meets very hot liquid or the finished soup boils. Whisk the yogurt with a little flour or egg yolk if your recipe uses them, temper it with hot broth, and keep the heat gentle.
Yogurt Tomato Orzo Soup typically contains orzo pasta, yogurt, tomato paste, and water or broth. Some versions include flour and egg yolk to stabilize the yogurt, plus dried mint, paprika, or butter for seasoning.
Yes, small pasta shapes can replace orzo in Yogurt Tomato Orzo Soup, although the texture will be different. Choose a similarly sized shape and cook it until tender in the tomato broth before adding the yogurt mixture.
No, the orzo in Yogurt Tomato Orzo Soup is pasta, not rice, even though it looks like large grains of rice. It is usually made from wheat, so it softens in the broth and continues absorbing liquid as the soup stands.
To keep the orzo from getting mushy in Yogurt Tomato Orzo Soup, cook it only until just tender and serve the soup soon afterward. Orzo keeps absorbing broth as it sits, so add hot water or broth when reheating leftovers.
Yes, Yogurt Tomato Orzo Soup can be made without egg; the egg yolk is often used to help stabilize the yogurt, but it is not essential. Temper the yogurt gradually with hot broth and stir it in over low heat to reduce curdling.
Dried mint is a classic seasoning for Yogurt Tomato Orzo Soup, and paprika or a little chili can add warmth. Add dried herbs while the soup simmers, or finish with butter infused with mint just before serving.
Crusty bread, a simple green salad, or roasted vegetables pair well with Yogurt Tomato Orzo Soup. Since the soup already combines pasta and yogurt, a fresh, lightly dressed side is an easy way to round out the meal.
Keep Yogurt Tomato Orzo Soup covered in the refrigerator and eat it within a few days. The orzo thickens the soup as it absorbs liquid, so loosen leftovers with a little water or broth and reheat gently without bringing them to a boil.
Vitamins
B2
0.24mg · 18% DV
B12
0.38µg · 16% DV
B5
0.53mg · 11% DV
B3
1.68mg · 11% DV
Minerals
Selenium
17µg · 31% DV
Sodium
588mg · 26% DV
Phosphorus
175mg · 25% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
259mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 221 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 Tomato Orzo Soup is a Turkish home-style soup made with arpa şehriye, small pasta shaped like barley, along with yogurt and tomato paste. The yogurt gives the broth a gentle tang and creamy body, while the tomato paste adds a savoury, rounded flavour; the little pasta pieces turn tender as they cook.
In Turkey, it is commonly served hot as a first course at lunch or dinner, or enjoyed as a simple light meal at home. It is mainly a source of carbohydrates, with some protein from the yogurt. For a lighter meal, keep the added oil modest and serve it with a crisp salad.
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 3
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
1.8g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.