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Bulgur minced meat zucchini stew Calories
Nutritious homemade stew with bulgur, minced meat, and zucchini
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur minced meat zucchini stew (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 25.7 g of carbs, 11.4 g of protein, 5.9 g of fat and 4.6 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Bulgur minced meat zucchini stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
202
KCAL / 220G
Carbs
25.7g
· 9% DV
Protein
11.4g
· 23% DV
Fat
5.9g
· 8% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 23% · Fat 26%
Bulgur minced meat zucchini stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 242 mg | 11% |
| Total carbohydrate | 25.7 g | 9% |
| Fiber | 4.6 g | 16% |
| Protein | 11.4 g | 23% |
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 Bulgur minced meat zucchini stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 202 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 cup (medium) | 200 g | 184 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 1 bottle (jumbo) | 350 g | 322 kcal |
| 1 serving (extra large) | 400 g | 368 kcal |
| 2 serving (double) | 440 g | 405 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Bulgur minced meat zucchini stew
What is in bulgur minced meat zucchini stew?
Bulgur minced meat zucchini stew combines bulgur, minced meat and zucchini, commonly cooked with onion, tomato or tomato paste, and seasonings. The exact additions vary by household; broth or water helps cook the bulgur and bring the ingredients together.
How do you stop the zucchini going mushy in bulgur minced meat zucchini stew?
To keep the zucchini from turning mushy in bulgur minced meat zucchini stew, cut it into substantial pieces and avoid prolonged cooking after it softens. Add it with the bulgur rather than frying it for a long time, and check the texture as the bulgur cooks.
Which type of bulgur works best in bulgur minced meat zucchini stew?
Coarse or pilaf-style bulgur usually holds its shape best in bulgur minced meat zucchini stew. Fine bulgur absorbs liquid quickly and can make the stew thick or soft, so add it later and use less cooking time.
Can you make bulgur minced meat zucchini stew in one pot?
Yes, bulgur minced meat zucchini stew is well suited to one-pot cooking. Brown the minced meat and onion first, then stir in the zucchini, bulgur and cooking liquid; simmer until the bulgur is tender, stirring occasionally so it does not stick.
Can lamb be used in bulgur minced meat zucchini stew?
Yes, lamb works in bulgur minced meat zucchini stew and gives it a richer, more pronounced flavor than lean beef. Because lamb can release more fat, brown it well and spoon off excess fat before adding the zucchini and bulgur.
What should you serve with bulgur minced meat zucchini stew?
Serve bulgur minced meat zucchini stew with plain yogurt, a crisp salad or flatbread. Since bulgur is already part of the stew, another grain-based side is optional; a fresh or tangy accompaniment balances the soft, savory dish.
Can bulgur minced meat zucchini stew be made ahead?
Yes, you can cook bulgur minced meat zucchini stew ahead, but the bulgur will continue to absorb liquid as it rests. Reheat it gently with a splash of water or broth and stir until the texture is loose and evenly hot.
Can you freeze bulgur minced meat zucchini stew?
Yes, bulgur minced meat zucchini stew can be frozen in airtight, meal-sized containers. The zucchini may soften and the bulgur may become denser after thawing, so thaw it in the refrigerator and add a little water or broth while reheating.
How should leftover bulgur minced meat zucchini stew be stored and reheated?
Put leftover bulgur minced meat zucchini stew in a covered container and refrigerate it promptly rather than leaving it at room temperature. Reheat only the portion you plan to eat, stirring well and adding liquid if the bulgur has thickened it.
Can you make bulgur minced meat zucchini stew with turkey mince?
Yes, turkey mince can replace the usual minced meat in bulgur minced meat zucchini stew. It is leaner and milder in flavor, so brown it thoroughly and season the stew well; the zucchini and bulgur can be cooked the same way.
Bulgur minced meat zucchini stew Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
Vitamin C
15.4mg · 17% DV
B6
0.29mg · 17% DV
Vitamin K
19.8µg · 17% DV
Minerals
Phosphorus
143mg · 20% DV
Copper
0.18mg · 20% DV
Zinc
1.98mg · 18% DV
Manganese
0.37mg · 16% DV
Potassium ⭐
462mg · 14% DV
Sodium
242mg · 11% DV
Bulgur minced meat zucchini stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur minced meat zucchini stew
To burn the 202 calories in 1 serving (medium) (220 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 Bulgur minced meat zucchini stew?
Bulgur minced meat zucchini stew is a Turkish home-style pot dish made by cooking bulgur, minced meat and zucchini together. The bulgur makes it hearty, the meat brings a savoury depth, and the zucchini softens as it cooks. Seasonings vary from kitchen to kitchen, so it can be gently flavoured or more warmly spiced.
In Turkey, it is usually served as a main meal, often with yoghurt and a fresh salad. It offers carbohydrates from the bulgur, protein from the meat and some fibre from the vegetables. For a lighter bowl, use lean minced meat and keep added oil modest; a spoonful of yoghurt makes a simple, cooling accompaniment.
How Nutritious Is Bulgur minced meat zucchini stew?
Nutrient density
Medium
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 Bulgur minced meat zucchini stew Processed?
NOVA 3
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 Bulgur minced meat zucchini stew Contain Allergens?
No known major allergens
Which Diets Is Bulgur minced meat zucchini stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bulgur minced meat zucchini stew Fat Profile
SATURATED
1.76g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.