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Bulgur Spinach Beef Stew Calories
Source of protein, iron, and fiber
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur Spinach Beef Stew (250 g) has 260 calories. That works out to 104 calories per 100 g. It contains 28.8 g of carbs, 16 g of protein, 9.5 g of fat and 6 g of fiber. Its 462.5 µg of Vitamin K covers 385% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Bulgur Spinach Beef Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
260
KCAL / 250G
Carbs
28.8g
· 10% DV
Protein
16g
· 32% DV
Fat
9.5g
· 12% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 24% · Fat 32%
Bulgur Spinach Beef Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.2 g | |
| Sodium | 538 mg | 23% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 6 g | 21% |
| Protein | 16 g | 32% |
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 Spinach Beef Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 260 kcal |
| 100 g | 100 g | 104 kcal |
| 1 serving (small) | 150 g | 156 kcal |
| 1 cup (medium) | 200 g | 208 kcal |
| 1 bottle (large) | 300 g | 312 kcal |
| 1 serving (large) | 350 g | 364 kcal |
| 2 cup (double) | 400 g | 416 kcal |
| 1 pack (large) | 500 g | 520 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Bulgur Spinach Beef Stew
How do you make bulgur spinach beef stew?
Brown the ground beef with onion, then stir in tomato paste and bulgur. Add liquid and simmer until the bulgur is tender, adding chopped spinach near the end so it wilts without turning mushy.
Is bulgur spinach beef stew a traditional Turkish dish?
Bulgur spinach beef stew is best described as a Turkish-style home-cooked dish rather than a single standardized national recipe. Bulgur, spinach, and minced meat are familiar ingredients in Turkish cooking, and households season and prepare the combination differently.
What kind of bulgur works best in bulgur spinach beef stew?
Medium or coarse pilaf-style bulgur is usually a good choice because it holds its shape as the stew simmers. Fine bulgur softens faster, so add less liquid at first and watch the texture closely.
Can you use frozen spinach in bulgur spinach beef stew?
Yes, frozen spinach works in bulgur spinach beef stew. Thaw and drain it first if it releases a lot of water, then stir it in near the end; otherwise, extra liquid can leave the bulgur too soft.
Should you soak bulgur before making bulgur spinach beef stew?
No, soaking is not usually necessary when bulgur cooks directly in the stew. It absorbs the cooking liquid as it simmers; check the package directions if you are using an unusually fine or quick-cooking variety.
What should you serve with bulgur spinach beef stew?
Plain yogurt or a cucumber-yogurt side pairs well with bulgur spinach beef stew, while a crisp salad adds freshness. Since the stew already contains bulgur, bread or another grain is optional rather than essential.
Can bulgur spinach beef stew be made ahead and frozen?
Yes, you can freeze bulgur spinach beef stew in meal-sized portions once it has cooled. The bulgur may soften after thawing, so reheat it gently with a splash of water and avoid freezing a portion a second time.
How long does bulgur spinach beef stew keep in the fridge?
Bulgur spinach beef stew generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it has been left out for an extended time or smells off.
Why is my bulgur spinach beef stew watery?
Bulgur spinach beef stew can turn watery if the spinach releases liquid or too much broth is added. Simmer it uncovered until some liquid evaporates, or stir in a little more bulgur and cook until tender.
Can people with diabetes eat bulgur spinach beef stew?
People with diabetes can include bulgur spinach beef stew if its carbohydrate portion fits their meal plan; bulgur still affects blood glucose. If your medication or glucose targets call for an individualized plan, ask your diabetes care team.
Bulgur Spinach Beef Stew Vitamins & Minerals
Vitamins
Vitamin K
462.5µg · 385% DV
Vitamin A
550µg · 61% DV
B12
1.38µg · 57% DV
Folate
155µg · 39% DV
Minerals
Manganese
1.38mg · 60% DV
Copper
0.4mg · 44% DV
Selenium
22µg · 40% DV
Phosphorus
263mg · 38% DV
Sodium
538mg · 23% DV
Potassium ⭐
788mg · 23% DV
Bulgur Spinach Beef Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Spinach Beef Stew
To burn the 260 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 Bulgur Spinach Beef Stew?
Bulgur Spinach Beef Stew is a Turkish-style home-cooked dish of cracked wheat simmered with minced beef and spinach, often with onion and tomato paste. The bulgur turns tender while still giving the stew a pleasantly hearty texture, balanced by the soft greens and savoury meat.
It is usually served warm as a main meal, with yoghurt or a crisp salad alongside; leftovers also reheat well for lunch. The combination makes it a filling source of protein and fibre, with 6.4 g of protein per 100 g. For a lighter bowl, use a little less beef and oil, and serve it with plenty of fresh salad.
How Nutritious Is Bulgur Spinach Beef 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 Bulgur Spinach Beef 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 Bulgur Spinach Beef Stew Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Spinach Beef 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 Spinach Beef Stew Fat Profile
SATURATED
3.13g
MONOUNSATURATED
4.13g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.