Recipes · Turkish · Soups and Broths
Ezogelin Soup
One serving has 294 kcal and 13 g protein, and at least a fifth of a woman's daily need of copper (76%), manganese (73%), phosphorus (27%), fiber (25%), iron (25%) and zinc (25%). Ready in 42 minutes.
- Preparation: 10 min
- Cooking: 32 min
- Makes: 1 serving (458 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 8 g Vegetable oil
- 30 g Onions, raw
- 3 g Garlic, raw
- 10 g Tomato paste
- 0.5 g Cumin
- 0.5 g Paprika
- 40 g Lentils, red, dried
- 15 g Bulgur
- 350 g Water
- 0.8 g Salt
- 0.3 g Mint, dried
Method
- Heat the oil in a pot and cook the onion and garlic for 3-4 minutes until soft.
- Stir in the tomato paste, cumin and paprika and cook for 1 minute.
- Add the lentils, bulgur, water and salt. Bring to a boil, then cover and simmer for 25-30 minutes until the lentils and bulgur are fully soft.
- Blend part or all of the soup with a stick blender for a smoother texture, if you like, thinning with a little water if it's too thick.
- Ladle into a bowl and sprinkle with the dried mint before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 294 kcal | 14% |
| Carbohydrates | 43 g | |
| Water | 390 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 12.6 g | 26% |
| Tryptophan | 0.13 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.52 g | |
| Leucine | 0.89 g | |
| Lysine | 0.79 g | |
| Methionine | 0.12 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.61 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.61 g | |
| Histidine | 0.34 g | |
| Fat | 9.3 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.5 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 61.3 mg | 6% |
| Copper | 0.68 mg | 76% |
| Iron | 4.4 mg | 25% |
| Magnesium | 64.2 mg | 21% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 189 mg | 27% |
| Potassium | 512 mg | 11% |
| Selenium | 1.5 µg | 3% |
| Sodium | 339 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 94.5 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11 mg | 3% |
| Vitamin A | 23 µg | 3% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 16.7 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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