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Evelik stew Calories
Traditional evelik stew rich in fiber, iron, and plant compounds
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Evelik stew (220 g) has 128 calories. That works out to 58 calories per 100 g. It contains 16.3 g of carbs, 4.6 g of protein, 5.3 g of fat and 6.2 g of fiber. Its 363 µg of Vitamin K covers 303% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Evelik stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
128
KCAL / 220G
Carbs
16.3g
· 6% DV
Protein
4.6g
· 9% DV
Fat
5.3g
· 7% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 14% · Fat 36%
Evelik stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 6.2 g | 22% |
| Protein | 4.6 g | 9% |
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 Evelik stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 128 kcal |
| 1 tablespoon (small) | 18 g | 10 kcal |
| 100 g | 100 g | 58 kcal |
| 1 piece (small) | 120 g | 70 kcal |
| 1 cup (medium) | 180 g | 104 kcal |
| 2 piece (double) | 240 g | 139 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 bottle (jumbo) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Evelik stew
What is Evelik stew made of?
Evelik stew is made mainly with evelik leaves, a regional edible dock, often cooked with onion and bulgur or rice. Some home recipes add tomato paste or meat, while others keep the stew entirely plant-based.
How do you cook Evelik stew?
To make Evelik stew, clean and chop the leaves, soften onion in a pot, then add the leaves and your chosen grain with a little water. Simmer until tender; evelik releases moisture as it cooks, so start with only a modest amount of water.
What does Evelik stew taste like?
Evelik stew usually tastes earthy and mildly sour, with the sharpness varying according to the leaves and recipe. Onion and a grain such as bulgur round out the flavor; some people serve it with yogurt.
Where does Evelik stew come from?
Evelik stew is a traditional home-cooked dish associated especially with eastern Anatolia, where evelik leaves are used in regional cooking. Ingredients and preparation vary between households, so there is no single canonical recipe.
What plant is used in Evelik stew?
Evelik stew uses leaves known locally as evelik, generally a type of edible dock in the Rumex group. Common names for wild greens can vary by region, so do not eat a foraged plant unless its identity has been reliably confirmed.
Can you make Evelik stew with bulgur instead of rice?
Yes, bulgur is a common choice for Evelik stew, and rice is another option. Bulgur gives the dish a more distinct, chewy texture, while rice cooks softer; add enough liquid for the grain you choose.
Do you need to boil evelik leaves before making Evelik stew?
No, evelik leaves do not have to be boiled first. Wash and chop them, then cook them in the pot with the onion and other ingredients. Briefly blanching especially tough or sharp-tasting leaves can soften their flavor.
Can Evelik stew be made with meat?
Yes, Evelik stew can include meat, although meat-free versions are also traditional. Brown small pieces of meat or ground meat with the onion before adding the leaves and, if the recipe uses them, bulgur or rice.
How long does Evelik stew last in the fridge?
Evelik stew keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout.
Can you freeze Evelik stew?
Yes, you can freeze Evelik stew in airtight, portion-sized containers. The leaves and any rice or bulgur may become softer after thawing, but the stew remains suitable to eat; thaw it in the refrigerator and reheat thoroughly.
Evelik stew Vitamins & Minerals
Vitamins
Vitamin K
363µg · 303% DV
Vitamin A
407µg · 45% DV
Vitamin C
30.8mg · 34% DV
Folate
92.4µg · 23% DV
Minerals
Manganese
1.01mg · 44% DV
Copper
0.24mg · 27% DV
Iron
4.62mg · 26% DV
Potassium ⭐
704mg · 21% DV
Sodium
462mg · 20% DV
Evelik stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Evelik stew
To burn the 128 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 Evelik stew?
Evelik stew is a traditional Turkish home-cooked dish, especially associated with eastern Anatolia. It is made with evelik, a local leafy dock, usually softened with onion and often cooked with bulgur or rice; recipes vary by household and season.
The leaves turn tender and bring a gently tangy, earthy flavour. In Turkey, the stew is typically served warm as part of a meal, with bread or alongside rice and yoghurt. It also works as a simple meat-free main. Its character is largely that of a vegetable dish, with fibre and plant-based ingredients, rather than a rich or heavy stew. For a lighter bowl, use a modest amount of oil and let the greens make up most of the dish.
How Nutritious Is Evelik 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 Evelik 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 Evelik stew Contain Allergens?
No known major allergens
Which Diets Is Evelik 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
Evelik stew Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.72g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.