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Cauliflower stew with tomato paste Calories
Fiber-rich, low-calorie, contains vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cauliflower stew with tomato paste (220 g) has 114 calories. That works out to 52 calories per 100 g. It contains 15 g of carbs, 4.2 g of protein, 5.3 g of fat and 5.5 g of fiber. Its 48.4 mg of Vitamin C covers 54% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower stew with tomato paste Nutrition Facts
Selected: 1 serving (medium) · 220 g
114
KCAL / 220G
Carbs
15g
· 5% DV
Protein
4.2g
· 8% DV
Fat
5.3g
· 7% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 13% · Fat 39%
Cauliflower stew with tomato paste nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 484 mg | 21% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 5.5 g | 20% |
| Protein | 4.2 g | 8% |
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 Cauliflower stew with tomato paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 114 kcal |
| 1 tablespoon (mini) | 18 g | 9 kcal |
| 1 piece (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (medium) | 160 g | 83 kcal |
| 2 piece (double) | 180 g | 94 kcal |
| 1 cup (large) | 260 g | 135 kcal |
| 1 serving (large) | 300 g | 156 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Cauliflower stew with tomato paste
How do you make cauliflower stew with tomato paste?
To make cauliflower stew with tomato paste, soften chopped onion in oil, stir in the tomato paste, then add cauliflower florets and enough water to cook them. Simmer until tender, stirring gently so the florets hold their shape.
What do you serve with cauliflower stew with tomato paste?
Cauliflower stew with tomato paste goes well with rice, bulgur, or crusty bread. A simple salad or yogurt on the side adds freshness and makes it an easy meat-free meal.
How do you keep cauliflower stew with tomato paste from turning mushy?
Cut the cauliflower into fairly large florets and simmer cauliflower stew with tomato paste gently rather than boiling it hard. Avoid frequent stirring, and take the pot off the heat once a fork can pierce the florets easily.
Can you add chickpeas to cauliflower stew with tomato paste?
Yes, chickpeas work well in cauliflower stew with tomato paste and make it more substantial. Stir in cooked or canned, drained chickpeas while the cauliflower simmers so they warm through and take on the tomato flavor.
Can you make cauliflower stew with tomato paste in a slow cooker?
Yes, you can make cauliflower stew with tomato paste in a slow cooker. Add the cauliflower and sauce ingredients, but check for tenderness before the end of cooking; cauliflower softens readily and can become mushy if left too long.
Can cauliflower stew with tomato paste be frozen?
Yes, cauliflower stew with tomato paste can be frozen, though the cauliflower may become softer and more fragile after thawing. Cool it before freezing in a sealed container, then reheat gently to help the florets stay intact.
How long does cauliflower stew with tomato paste keep in the fridge?
Keep cauliflower stew with tomato paste in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly after cooking rather than leaving the pot at room temperature for an extended period.
Can you use canned tomatoes instead of paste in cauliflower stew with tomato paste?
Yes, canned tomatoes can replace some or all of the paste in cauliflower stew with tomato paste, but they add more liquid and a fresher tomato flavor. Use less cooking water and simmer until the sauce reaches the consistency you want.
Why is my cauliflower stew with tomato paste watery?
Cauliflower releases moisture as it cooks, so too much added water can leave cauliflower stew with tomato paste thin. Use only enough liquid to cook the vegetables, then simmer uncovered briefly if the sauce needs to reduce.
Is cauliflower stew with tomato paste a healthy meal?
Cauliflower stew with tomato paste can be a nutritious vegetable-based meal: cauliflower provides fiber and vitamin C, and the dish is relatively low in calories. Pair it with a source of protein, such as beans or yogurt, for a more balanced plate.
Cauliflower stew with tomato paste Vitamins & Minerals
Vitamins
Vitamin C
48.4mg · 54% DV
Folate
105.6µg · 26% DV
Vitamin K
30.8µg · 26% DV
B6
0.35mg · 21% DV
Minerals
Sodium
484mg · 21% DV
Potassium ⭐
528mg · 16% DV
Manganese
0.35mg · 15% DV
Phosphorus
92mg · 13% DV
Cauliflower stew with tomato paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower stew with tomato paste
To burn the 114 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 Cauliflower stew with tomato paste?
Cauliflower stew with tomato paste is a Turkish home-style dish of cauliflower simmered until tender with onion, tomato paste, a little oil and water. Some household versions include carrot or potato, but the cauliflower and savoury tomato base give the dish its familiar character.
The florets become soft while the paste adds a rich, gently tangy flavour. It is usually served warm as a vegetable main or alongside rice or bulgur, and makes an easy addition to a shared family meal. It is relatively low in calories and provides fibre and vitamin C. For a lighter version, use oil sparingly and serve it with a crisp salad; bread is handy for soaking up the sauce.
How Nutritious Is Cauliflower stew with tomato paste?
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 Cauliflower stew with tomato paste 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 with tomato paste Contain Allergens?
No known major allergens
Which Diets Is Cauliflower stew with tomato paste 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 with tomato paste Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.53g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.