1 serving (medium) of Cauliflower and Onion Stew (200 g) has 108 calories. That works out to 54 calories per 100 g. It contains 14.8 g of carbs, 4.2 g of protein, 4.4 g of fat and 5.6 g of fiber. Its 70 mg of Vitamin C covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cauliflower and Onion Stew?

Cauliflower and Onion Stew is a Turkish home-style vegetable dish, made by simmering cauliflower with onion until tender. Depending on the household, it may also include olive oil and tomato; the exact seasoning and additions vary from kitchen to kitchen.

The cauliflower turns soft while the onion lends a mellow sweetness, making the stew comforting without being heavy. Serve it warm, with bread for mopping up the juices or alongside rice as part of a simple meal. It provides fibre and vitamin C. For a lighter version, use a modest amount of oil and stop cooking once the cauliflower is just tender.

Cauliflower and Onion Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.4g

· 3% DV

Protein

2.1g

· 4% DV

Fat

2.2g

· 3% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 15% · Fat 34%

Cauliflower and Onion Stew Vitamins & Minerals

Vitamins

Vitamin C

35mg · 39% DV

0.7mg · 14% DV

Folate

52µg · 13% DV

Vitamin K

14µg · 12% DV

Minerals

Potassium ⭐

290mg · 9% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

Sodium

130mg · 6% DV

How Nutritious Is Cauliflower and Onion Stew?

Nutrient density

High

69/ 100

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

52/ 100

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.

Cauliflower and Onion Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower and Onion Stew

To burn the 54 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower and Onion 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 Cauliflower and Onion Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower and Onion Stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Cauliflower and Onion Stew Fat Profile

SATURATED

0.31g

MONOUNSATURATED

1.48g

POLYUNSATURATED

0.28g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Cauliflower and Onion Stew

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Foods Similar to Cauliflower and Onion Stew

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

🫑

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20 kcal

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Potato Salad

110 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower and Onion Stew

How do you make cauliflower and onion stew?

To make cauliflower and onion stew, soften chopped onions in oil, add cauliflower florets and a little water or stock, then cover and simmer until tender. Stir gently near the end so the florets keep their shape.

What ingredients go into cauliflower and onion stew?

Cauliflower and onion stew is made with cauliflower, onion, oil, salt and liquid. Depending on the recipe, cooks may add tomato, garlic, paprika, black pepper or herbs; tomato-based and simpler versions are both common.

How do you keep cauliflower and onion stew from turning mushy?

Cut the cauliflower into generously sized florets and add it after the onions have softened. Simmer gently rather than boiling rapidly, and avoid frequent stirring; stop cooking when a fork enters easily but the florets still hold together.

Can you make cauliflower and onion stew without tomatoes?

Yes, cauliflower and onion stew can be made without tomatoes. Let the onions soften in oil, add the cauliflower with a little water or stock, and season with salt, pepper and herbs for a lighter, non-tomato version.

Can you add chickpeas to cauliflower and onion stew?

Yes, chickpeas make cauliflower and onion stew heartier. Stir in cooked or canned, drained chickpeas near the end of cooking, just long enough to warm them; adding them too early can make them break apart as the cauliflower simmers.

What should you serve with cauliflower and onion stew?

Serve cauliflower and onion stew with crusty bread, rice or couscous to make a more substantial meal. A crisp green salad or a spoonful of plain yogurt also works well alongside the soft, savory vegetables.

How long does cauliflower and onion stew keep in the fridge?

Cauliflower and onion stew keeps for about 3 days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.

Can you freeze cauliflower and onion stew?

Yes, you can freeze cauliflower and onion stew, though the cauliflower may turn softer after thawing. Cool it first, portion it into freezer-safe containers, and reheat it thoroughly after thawing.

Can cauliflower and onion stew be made in a slow cooker?

Yes, cauliflower and onion stew can be made in a slow cooker, but cauliflower softens quickly. Add it later in the cooking time rather than leaving it in for the entire slow-cook, and use only a modest amount of liquid.

How do you reheat cauliflower and onion stew without breaking up the florets?

Reheat cauliflower and onion stew gently in a covered saucepan over low heat, turning the pieces carefully instead of stirring hard. Add a small splash of water if the sauce has thickened, and stop as soon as the stew is hot.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026