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Beef Gheimeh Stew Calories
Protein- and fiber-rich Persian stew
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beef Gheimeh Stew (240 g) has 317 calories. That works out to 132 calories per 100 g. It contains 24.2 g of carbs, 24.5 g of protein, 13.9 g of fat and 7.4 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beef Gheimeh Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
317
KCAL / 240G
Carbs
24.2g
· 9% DV
Protein
24.5g
· 49% DV
Fat
13.9g
· 18% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 31% · Fat 39%
Beef Gheimeh Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 317 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.19 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 24.2 g | 9% |
| Fiber | 7.4 g | 26% |
| Protein | 24.5 g | 49% |
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 Cup of Beef Gheimeh Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 317 kcal |
| 100 g | 100 g | 132 kcal |
| ½ cup (small) | 120 g | 158 kcal |
| 1 serving (small) | 180 g | 238 kcal |
| 1 serving (large) | 300 g | 396 kcal |
| 1.5 cup (large) | 360 g | 475 kcal |
| 1 bottle (jumbo) | 400 g | 528 kcal |
| 2 cup (extra large) | 480 g | 634 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Beef Gheimeh Stew
What is beef gheimeh stew?
Beef gheimeh stew is a Persian dish of tender beef simmered with yellow split peas, tomato, and dried lime. It is usually served as a khoresh, or stew, alongside Persian rice, often with crisp fried potatoes on top.
What does beef gheimeh stew taste like?
Beef gheimeh stew tastes savory and gently tangy, with the dried lime bringing a distinctive citrus note. Tomato and slow-cooked beef make the broth rich, while split peas soften into the stew and give it a hearty texture.
What is the difference between beef gheimeh stew and gheimeh bademjan?
Gheimeh bademjan is a related Persian stew that includes eggplant, while beef gheimeh stew is typically defined by beef, split peas, and dried lime. Recipes vary, but eggplant is the ingredient that distinguishes the bademjan version.
Can you substitute fresh lime for dried lime in beef gheimeh stew?
Yes, you can use a little lime juice if dried lime is unavailable, but it will not reproduce the dried fruit’s deep, slightly fermented citrus flavor. Add the juice near the end of cooking so the stew stays bright rather than overly sharp.
Are the peas in beef gheimeh stew chickpeas?
No, beef gheimeh stew traditionally uses yellow split peas, not chickpeas. Split peas cook down and thicken the sauce; chickpeas stay firmer and have a different texture, so swapping them changes the character of the dish.
What cut of beef is best for beef gheimeh stew?
Beef chuck or another well-marbled braising cut works well in beef gheimeh stew. Slow simmering makes these cuts tender and lets their flavor enrich the sauce; cut the beef into bite-size pieces for an even cook.
Why do split peas stay hard in beef gheimeh stew?
Split peas may stay hard in beef gheimeh stew if they are old, insufficiently cooked, or added to an acidic sauce too early. Simmer them until tender before adding plenty of dried lime or other acidic ingredients, and add water if the pot gets too dry.
Can beef gheimeh stew be frozen?
Yes, beef gheimeh stew freezes well in an airtight freezer-safe container. Cool it promptly and freeze it without the fried-potato topping, which loses its crispness; thaw the stew in the refrigerator and reheat it thoroughly before serving.
What is beef gheimeh stew traditionally served with?
Beef gheimeh stew is traditionally served over or beside Persian steamed rice, often with fried potato sticks as a garnish. The rice soaks up the tangy sauce, while fresh herbs or plain yogurt can make useful accompaniments.
Can you make beef gheimeh stew without meat?
Yes, you can make a meatless gheimeh by omitting the beef and using extra split peas or vegetables such as mushrooms. Keep the dried lime and tomato base for the familiar Persian flavor, and simmer until the peas are tender.
Beef Gheimeh Stew Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
7.44mg · 47% DV
B6
0.5mg · 29% DV
Folate
91.2µg · 23% DV
Minerals
Copper
0.43mg · 48% DV
Selenium
26µg · 47% DV
Phosphorus
307mg · 44% DV
Zinc
3.96mg · 36% DV
Sodium
672mg · 29% DV
Potassium ⭐
682mg · 20% DV
Beef Gheimeh Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Gheimeh Stew
To burn the 317 calories in 1 cup (medium) (240 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 Gheimeh Stew?
Beef gheimeh stew is an Iranian dish of beef simmered with yellow split peas, tomato, dried lime and warm spices. It is often finished with thin, crisp fried potatoes. Slow cooking brings the meat and peas together into a thick, hearty stew, while the dried lime gives it a distinctive tang that balances the tomato and spices.
In Iran, it is commonly served over rice as a main meal; Iranian communities elsewhere enjoy it in much the same way. Its beef and legumes make it a filling source of protein and fibre. For a lighter serving, use less fried potato and pair the stew with a fresh salad or a modest portion of rice.
How Nutritious Is Beef Gheimeh 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 Gheimeh 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 Gheimeh Stew Contain Allergens?
No known major allergens
Which Diets Is Beef Gheimeh Stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef Gheimeh Stew Fat Profile
SATURATED
4.2g
MONOUNSATURATED
5.95g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.