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Beef eggplant stew Calories
Hearty beef and eggplant stew with balanced protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beef eggplant stew (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 11.8 g of carbs, 20.3 g of protein, 16.5 g of fat and 4 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Beef eggplant stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
11.8g
· 4% DV
Protein
20.3g
· 41% DV
Fat
16.5g
· 21% 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 17% · Protein 29% · Fat 54%
Beef eggplant stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.3 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 11.8 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 20.3 g | 41% |
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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How Many Calories in 1 Serving of Beef eggplant stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 1 tablespoon (mini) | 18 g | 20 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 140 g | 157 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 1 cup (medium) | 220 g | 246 kcal |
| 2 piece (double) | 280 g | 314 kcal |
| 1 serving (large) | 350 g | 392 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Beef eggplant stew
How do you make beef eggplant stew?
Beef eggplant stew is made by browning beef, simmering it until tender, then adding eggplant and a tomato-based sauce. Add the eggplant later in the cooking so it softens without breaking down completely.
What should you serve with beef eggplant stew?
Beef eggplant stew pairs well with rice, bulgur, or crusty bread to soak up the tomato sauce. A crisp salad or plain yogurt makes a fresh contrast to the rich, tender stew.
Which cut of beef is best for beef eggplant stew?
Beef chuck is a good choice for beef eggplant stew because its connective tissue softens during slow cooking and enriches the sauce. Cut it into even pieces so they cook at a similar rate.
Do you need to salt eggplant for beef eggplant stew?
No, salting eggplant is usually unnecessary for beef eggplant stew, especially with modern varieties. If the eggplant tastes bitter, salt the cut pieces briefly, then rinse and dry them before adding them to the pot.
Should you peel the eggplant for beef eggplant stew?
No, you do not have to peel eggplant for beef eggplant stew. Leaving some skin on helps the pieces hold their shape; peel it in stripes if you prefer a more tender texture.
Can you make beef eggplant stew in a slow cooker?
Yes, beef eggplant stew can be made in a slow cooker. Add the eggplant toward the end rather than leaving it in for the full cooking time, since prolonged cooking can make it collapse into the sauce.
Can you freeze beef eggplant stew?
Yes, beef eggplant stew freezes well for convenience, although the eggplant may become softer after thawing. Cool it promptly, freeze in airtight portions, and thaw it in the refrigerator before reheating thoroughly.
How long does beef eggplant stew last in the fridge?
Beef eggplant stew keeps for up to three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need until it is steaming hot throughout.
Is beef eggplant stew a Turkish dish?
Beef eggplant stew is a home-style combination found in Turkish cooking, where eggplant and meat are often simmered with tomato, pepper, and onion. Recipes vary by region and household, and some versions use lamb instead of beef.
Can you make beef eggplant stew without frying the eggplant?
Yes, beef eggplant stew works well without frying the eggplant. Add raw eggplant pieces to the simmering beef and sauce; this avoids a separate frying step and lets the vegetables absorb the stew’s flavor.
Beef eggplant stew Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
6mg · 38% DV
B6
0.4mg · 24% DV
B2
0.22mg · 17% DV
Minerals
Selenium
22µg · 40% DV
Zinc
4.25mg · 39% DV
Phosphorus
230mg · 33% DV
Sodium
600mg · 26% DV
Potassium ⭐
620mg · 18% DV
Beef eggplant stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef eggplant stew
To burn the 280 calories in 1 serving (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.
What is Beef eggplant stew?
Beef eggplant stew is a Turkish home-style dish of tender beef and eggplant cooked together in a tomato-based sauce. Onion, peppers and spices may be added, with the exact seasoning varying from kitchen to kitchen. As it simmers, the eggplant softens and takes on the rich, savoury flavour of the sauce.
It is usually served hot as a filling main course, with rice or bread to catch the sauce; a crisp salad or yoghurt makes a refreshing contrast. The beef contributes protein, while the eggplant adds some fibre. For a lighter meal, use a modest amount of oil and serve it with plenty of vegetables rather than a large portion of rice.
How Nutritious Is Beef eggplant stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Beef eggplant stew Processed?
NOVA 2
Minimally 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.
Does Beef eggplant stew Contain Allergens?
No known major allergens
Which Diets Is Beef eggplant stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef eggplant stew Fat Profile
SATURATED
5.25g
MONOUNSATURATED
7g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.