1 serving (medium) of Cauliflower Stew (200 g) has 76 calories. That works out to 38 calories per 100 g. It contains 12.4 g of carbs, 4.2 g of protein, 2.2 g of fat and 5.2 g of fiber. Its 76 mg of Vitamin C covers 84% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Cauliflower Stew?

Cauliflower Stew is a home-style vegetable dish made by simmering cauliflower with ingredients such as onion, carrot and tomato. It is common in Turkish cooking, where a tomato-based sauce softens the florets and brings the vegetables together; recipes vary, and may use olive oil or another cooking oil.

The cauliflower turns tender while carrot adds a mild sweetness and tomato gives the sauce a gentle tang. Serve it warm with rice, bread or yogurt for a simple meal, or as a vegetable side. It is mostly vegetable, with fibre and vitamin C, and is relatively light. For a fuller meal, pair it with beans or lentils; using a measured amount of oil keeps the dish lighter without losing its comforting, saucy character.

Cauliflower Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

2.1g

· 4% DV

Fat

1.1g

· 1% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 58% · Protein 19% · Fat 23%

Cauliflower Stew Vitamins & Minerals

Vitamins

Vitamin C

38mg · 42% DV

Folate

55µg · 14% DV

Vitamin K

16µg · 13% DV

0.6mg · 12% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

Potassium ⭐

220mg · 6% DV

How Nutritious Is Cauliflower Stew?

Nutrient density

High

75/ 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 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 Stew

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Cauliflower 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 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 Stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Cauliflower Stew Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.22g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Cauliflower Stew

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Foods Similar to Cauliflower Stew

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower Stew

How do you make cauliflower stew?

Cauliflower stew is made by simmering cauliflower with onion, tomato, and seasonings until tender. Sauté the onion first, add the tomato and a little liquid, then cook the florets gently so they keep their shape.

What can you add to cauliflower stew to make it more filling?

Chickpeas or white beans make cauliflower stew more filling and add a substantial, tender texture. Stir in cooked beans near the end so they warm through without breaking apart.

Can you use frozen cauliflower in cauliflower stew?

Yes, frozen cauliflower works in cauliflower stew; add it straight from frozen rather than thawing it first. It may soften faster than fresh florets, so check the texture early and avoid prolonged simmering.

How do you keep cauliflower from turning mushy in cauliflower stew?

To keep cauliflower from turning mushy in cauliflower stew, cut it into evenly sized florets and simmer gently rather than boiling hard. Add it after the sauce has started cooking, and stop when a fork meets slight resistance.

What should you serve with cauliflower stew?

Cauliflower stew pairs well with crusty bread, rice, or couscous, which soak up its tomato sauce. For a lighter meal, serve it with a crisp green salad or a spoonful of plain yogurt.

Can cauliflower stew be frozen?

Yes, cauliflower stew can be frozen, although the florets may be softer after thawing. Cool it promptly, portion it into airtight containers, and reheat it gently until steaming hot.

How long does cauliflower stew last in the fridge?

Cauliflower stew keeps for a few days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat.

Can you make cauliflower stew ahead of time?

Yes, you can make cauliflower stew ahead of time. The sauce can develop more flavor as it rests; reheat the stew gently with a splash of water if it has thickened.

What spices go well in cauliflower stew?

Cumin, paprika, black pepper, and chili flakes all work well in cauliflower stew. Start with a small amount so the spices complement the cauliflower and tomato rather than overpowering their flavor.

Is cauliflower stew a good meal for weight loss?

Cauliflower stew can fit into a weight-loss meal because it centers on vegetables and can be filling without a heavy sauce. Keep added oil moderate and choose portions of bread or rice that suit your appetite.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026