Trahana

HealthyRecipes
Servings: 2 Total Time: 25 mins Difficulty: Beginner
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Ancient Mediterranean Comfort Soup
Trahana pinit
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Creamy Greek Trahana soup in 25 Minutes!

Trahana

Trahana is one of the Mediterranean’s oldest "fast foods," dating back to ancient Greece! This rustic dish combines fermented grains and tangy dairy for a uniquely wholesome, probiotic-rich meal. Our quick, foolproof recipe delivers a velvety, lemony soup that’s both nourishing and deeply satisfying.

Perfect for chilly nights or busy weeknights, it’s a beloved Greek staple that nourishes body and soul. Discover why generations swear by this humble pantry hero!

Recommended Occasions: Weeknight dinners, Cold-weather comfort meals, Light lunches, Post-workout recovery, Digestive-friendly meals.

Author: HealthyRecipes Cooking Method: Cuisine: , Courses: , Recipe Keys: Nut Free V Vegan adaptable
Trahana
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Prep Time 5 mins Cook Time 20 mins Total Time 25 mins Difficulty: Beginner Servings: 2

Ingredients

Optional Ingredients

Instructions

  1. Sauté Aromatics:

    Heat olive oil in a pot over medium heat. Add onion and garlic; cook 3 mins until soft.

  2. Simmer Broth:

    Pour in broth. Bring to a gentle boil (about 200°F/93°C).

  3. Cook Trahana:

    Add Trahana, reduce heat to low. Simmer uncovered for 15 mins, stirring occasionally.

  4. Finish Creamy:

    Stir in milk, lemon juice, salt, and pepper. Cook 2 more mins (do not boil).

  5. Serve:

    Ladle into bowls. Garnish with feta, parsley, and a drizzle of olive oil.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 285kcal
% Daily Value *
Total Fat 7g11%
Saturated Fat 1.5g8%
Cholesterol 5mg2%
Sodium 320mg14%
Potassium 280mg8%
Total Carbohydrate 45g15%
Dietary Fiber 5g20%
Sugars 6g
Protein 10g20%
Vitamin A 30 mcg
Vitamin C 8 mg
Calcium 150 mg
Iron 2.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

  • Vegan: Use dairy-free Trahana (check labels) + almond milk. Skip feta.
  • Gluten-free: Substitute with GF Trahana (made from corn/rice flour).
  • Vegetarian (with vegetable broth)
Keywords: Greek Trahana recipe, healthy Mediterranean soup, quick fermented grain dish, probiotic-rich meals, easy Trahana soup, traditional Greek comfort food

Frequently Asked Questions

Expand All:
Can I use sweet Trahana instead of sour?

Yes, but flavor changes! Sour Trahana (with yogurt) is tangy; sweet (with milk) is milder. Adjust lemon to taste.

Is Trahana gluten-free?

Traditionally, no—it’s wheat-based. For GF, seek corn/rice Trahana (check labels).

How do I store leftovers?

Refrigerate up to 3 days. Reheat with a splash of broth (it thickens when cold).

Why is Trahana considered healthy?

Fermentation boosts probiotics for gut health! It’s high in fiber, protein, and B vitamins.

Can I make this vegan?

Absolutely! Use plant-based milk and dairy-free Trahana. Skip feta or use vegan cheese.

Is Trahana soup high in carbs?

Yes (45g/serving), but it’s complex carbs from whole grains—great for sustained energy!