Recipes · Turkish · Soups and Broths
Tarhana Soup
One serving has 185 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin C (45%), riboflavin (20%) and vitamin A (20%). Ready in 37 minutes.
- Preparation: 15 min
- Cooking: 22 min
- Makes: 1 serving (419 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Yogurt, plain
- 20 g Flour, all-purpose
- 60 g Tomatoes, raw
- 20 g Bell pepper, red, raw
- 250 g Water
- 8 g Butter, unsalted
- 0.3 g Mint, dried
- 0.3 g Paprika
- 0.8 g Salt
Method
- Blend or mash the tomato and bell pepper until smooth, then mix with the yogurt and flour to a smooth batter; this stands in for the dried, fermented tarhana mix, which is traditionally left to ferment for several days, then sun-dried and crumbled before use.
- Whisk the batter into the water in a pot, making sure there are no lumps.
- Bring to a gentle boil, whisking occasionally, then reduce the heat and simmer for 15-20 minutes until thickened into a smooth, creamy soup.
- Season with the salt and paprika.
- Melt the butter with the dried mint and drizzle it over the soup just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 185 kcal | 9% |
| Carbohydrates | 21.9 g | |
| Water | 381 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 5 g | 11% |
| Tryptophan | 0.05 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.39 g | |
| Lysine | 0.27 g | |
| Methionine | 0.11 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.28 g | |
| Histidine | 0.11 g | |
| Fat | 8.9 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 0.49 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.35 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25 mg | |
| Calcium | 97.8 mg | 10% |
| Copper | 0.11 mg | 12% |
| Iron | 1.5 mg | 9% |
| Magnesium | 25.6 mg | 8% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 102 mg | 15% |
| Potassium | 313 mg | 7% |
| Selenium | 8.2 µg | 15% |
| Sodium | 354 mg | |
| Zinc | 0.7 mg | 9% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.46 mg | 9% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 61 µg | 15% |
| Cobalamin (vitamin B12) | 0.24 µg | 10% |
| Choline | 15.9 mg | 4% |
| Vitamin A | 137 µg | 20% |
| Vitamin C | 34.1 mg | 45% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 0.99 mg | 7% |
| Vitamin K | 6.7 µg | 7% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.