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Traditional Turkish soup made with yogurt, chickpeas, mint, and rice
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt soup with chickpeas (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 24.3 g of carbs, 6.8 g of protein, 3.8 g of fat and 4 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 250 g
163
KCAL / 250G
Carbs
24.3g
· 9% DV
Protein
6.8g
· 14% DV
Fat
3.8g
· 5% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 17% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 6.8 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) | 250 g | 163 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (mini) | 150 g | 98 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 serving (small) | 180 g | 117 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 cup (large) | 350 g | 228 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
| 1 bottle (extra large) | 1000 g | 650 kcal |
Calculated from 65 calories per 100 g.
Yogurt soup with chickpeas is a traditional Turkish soup associated with Yozgat, made with yogurt, chickpeas, rice, and mint. It is also known as Yozgat ayranası. Recipes vary by household, particularly in how thick the soup is and how it is served.
Cook rice until tender, then add cooked chickpeas. Whisk yogurt separately and gradually stir in some hot broth to warm it gently before adding it to the pot. Heat the soup over low heat while stirring, then finish with mint.
No. Yogurt soup with chickpeas is distinguished by its chickpeas, alongside rice and mint. Yayla soup is usually a rice-and-yogurt soup and may not include chickpeas. Both have regional and household variations, so some versions can be quite similar.
Yes, yogurt soup with chickpeas can be served cold as well as warm. For a cold version, let the cooked rice and chickpeas cool before combining them with the yogurt mixture, then chill the soup. Mint works well in either serving style.
To keep the yogurt smooth in yogurt soup with chickpeas, whisk it first and gradually mix in a little hot broth to temper it. Add it to the pot over low heat, stirring continuously, and avoid bringing the soup to a vigorous boil.
Yes, canned chickpeas work in yogurt soup with chickpeas. Drain and rinse them, then add them once the rice is nearly tender so they heat through without becoming mushy. Dried chickpeas also work, but cook them separately until soft before adding them.
Yogurt soup with chickpeas is commonly made with ordinary white rice. Rinse the rice before cooking if you want a less starchy broth, and simmer it until tender before adding the yogurt mixture. The rice thickens the soup as it stands.
Yogurt soup with chickpeas thickens as the rice continues to absorb liquid, especially while the soup cools or sits in the refrigerator. Stir in a little water when reheating until it reaches the consistency you prefer, then warm it gently.
Freezing yogurt soup with chickpeas is not ideal because yogurt can separate and rice can turn soft after thawing. For better texture, freeze the cooked chickpea-and-rice base separately, then add freshly whisked yogurt when you prepare and serve the soup.
Yogurt soup with chickpeas can be served on its own or with bread and a simple salad. Mint is a customary finishing touch, sometimes briefly warmed in butter. If serving it cold, offer the garnish separately so it can be added at the table.
Vitamins
B2
0.28mg · 22% DV
B12
0.48µg · 20% DV
Biotin
5.5µg · 18% DV
B5
0.58mg · 12% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
525mg · 23% DV
Phosphorus
120mg · 17% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
275mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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.
Yogurt soup with chickpeas is a traditional soup from Yozgat in central Türkiye, made with yogurt, chickpeas, rice and mint. It brings together the yogurt’s gentle tang, the chickpeas’ earthy bite and the fresh aroma of mint, with rice giving the broth a little body. Recipes may vary in how thick or smooth they turn out.
It is usually served warm as a starter or as part of a home-cooked meal. Bread or a crisp salad makes an easy accompaniment, while the soup can also stand on its own for a light lunch. Its carbohydrates mainly come from the rice and chickpeas, and yogurt and chickpeas contribute protein. For a lighter meal, pair a modest bowl with vegetables rather than a heavier side.
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
2.25g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.