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Protein-rich steamed meat stew
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Çalar Buğlama (220 g) has 332 calories. That works out to 151 calories per 100 g. It contains 6.8 g of carbs, 34.8 g of protein, 18.7 g of fat and 1.8 g of fiber. Its 3 µg of B12 covers 124% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
332
KCAL / 220G
Carbs
6.8g
· 2% DV
Protein
34.8g
· 70% DV
Fat
18.7g
· 24% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 42% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 332 kcal | |
| Total fat | 18.7 g | 24% |
| Saturated fat | 7.3 g | 37% |
| Trans fat | 0.18 g | |
| Sodium | 473 mg | 21% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 34.8 g | 70% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 332 kcal |
| 1 piece (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (small) | 150 g | 227 kcal |
| 2 piece (medium) | 180 g | 272 kcal |
| 1 cup (medium) | 200 g | 302 kcal |
| 1 cup (large) | 280 g | 423 kcal |
| 1 serving (large) | 320 g | 483 kcal |
| 1 bottle (large) | 450 g | 680 kcal |
Calculated from 151 calories per 100 g.
Çalar Buğlama is a covered-pot meat stew cooked slowly with vegetables and little added liquid. The ingredients release their own juices as they cook, creating a tender dish with a flavorful broth.
To cook Çalar Buğlama, layer the meat and chopped vegetables in a pot, cover it, and cook gently until the meat is tender. Add only enough liquid to keep the pot from drying out, since the ingredients release their own juices.
Yes, you can make Çalar Buğlama in a covered oven-safe pot. Keep the lid on so the meat cooks in the dish’s moisture, and check that there is enough liquid during cooking to prevent the bottom from scorching.
Çalar Buğlama meat is often tough because it has not cooked long enough to soften, or it was cooked at too high a heat. Keep the pot covered and cook gently; tougher cuts need more time to become tender.
Onions, tomatoes, and peppers are common choices for Çalar Buğlama, though recipes vary. Cut the vegetables into substantial pieces so they hold their shape during the slow cooking and flavor the meat’s juices.
Usually, Çalar Buğlama needs little or no added water because the meat and vegetables release moisture as they cook. Start with a covered pot over low heat and add a small amount of liquid only if the bottom begins to dry.
Çalar Buğlama is typically cooked covered with little added liquid, so the meat and vegetables simmer in their own juices. Many other meat stews use more broth from the start, giving them a thinner, more abundant sauce.
Serve Çalar Buğlama with bread, rice, or a simple salad. Bread is especially useful for the flavorful cooking juices, while a fresh side adds contrast to the tender meat.
Yes, Çalar Buğlama can be frozen once it has cooled, ideally in a sealed, freezer-safe container. Thaw it in the refrigerator and reheat it thoroughly; the vegetables may be softer after freezing.
Cuts that become tender with slow cooking, such as lamb shoulder or shank, work well in Çalar Buğlama. Bone-in pieces can add depth to the cooking juices, while very lean cuts may dry out if cooked for too long.
Vitamins
B12
2.97µg · 124% DV
B3
11.22mg · 70% DV
B2
0.42mg · 32% DV
B6
0.53mg · 31% DV
Minerals
Selenium
37µg · 67% DV
Zinc
6.27mg · 57% DV
Phosphorus
332mg · 47% DV
Copper
0.26mg · 29% DV
Sodium
473mg · 21% DV
Potassium ⭐
620mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 332 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.
Çalar Buğlama is a covered-pot meat stew cooked slowly with steam and the meat’s own juices. Buğlama is closely associated with Azerbaijani and wider Caucasian cooking; recipes vary, and may add ingredients such as onion, tomato and peppers alongside the meat.
The meat turns tender and the cooking liquid becomes savoury and aromatic. Serve it hot as a main course, with bread or rice to soak up the juices; in Turkey and across the region, it is a hearty home-style meal. It is protein-rich and relatively low in carbohydrates. For a lighter plate, keep added oil modest and pair it with a crisp salad.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.3g
MONOUNSATURATED
7.88g
POLYUNSATURATED
1.23g
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.