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Traditional meatball stew with fine bulgur meatballs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Harput meatball stew (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 21 g of carbs, 20.3 g of protein, 14 g of fat and 3.3 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
295
KCAL / 250G
Carbs
21g
· 8% DV
Protein
20.3g
· 41% DV
Fat
14g
· 18% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 28% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 4.75 g | 24% |
| Trans fat | 0.2 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 3.3 g | 12% |
| Protein | 20.3 g | 41% |
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) | 250 g | 295 kcal |
| 1 piece (small) | 12 g | 14 kcal |
| 1 tablespoon (mini) | 18 g | 21 kcal |
| 6 piece (medium) | 72 g | 85 kcal |
| 100 g | 100 g | 118 kcal |
| 10 piece (large) | 120 g | 142 kcal |
| 1 cup (medium) | 240 g | 283 kcal |
| 1 serving (large) | 350 g | 413 kcal |
| 1 bottle (jumbo) | 500 g | 590 kcal |
Calculated from 118 calories per 100 g.
Harput meatball stew is a traditional dish from the Harput and Elazığ region of Turkey. It features small meatballs made with minced meat and fine bulgur, cooked in a seasoned, often tomato-based broth.
To make Harput meatball stew, knead minced meat with fine bulgur, onion, and seasonings, then shape the mixture into small balls. Add them gently to a tomato-seasoned broth and simmer until cooked through.
Harput meatball stew is built around minced meat, fine bulgur, onion, and seasonings. The cooking liquid commonly includes tomato paste, while some versions add herbs such as mint or basil.
Harput meatball stew is distinctive because its small meatballs contain fine bulgur and are cooked in a broth, rather than served as standalone grilled or pan-fried patties. The bulgur also gives the meatballs their characteristic texture.
For Harput meatball stew, knead the meat and fine bulgur thoroughly so the mixture binds before shaping. Lower the meatballs gently into the simmering broth and avoid vigorous stirring while they cook.
Harput meatball stew comes from the Harput area of Elazığ in eastern Turkey. It is part of the region’s traditional home cooking, where fine bulgur is commonly combined with meat in hearty dishes.
Harput meatball stew uses fine bulgur, which can be kneaded into the minced meat and shaped into small balls. Coarse bulgur will not bind or create the traditional texture as readily.
Harput meatball stew is usually served hot, often with yogurt or a crisp salad alongside. Bread is also useful for enjoying the savory broth.
Yes, Harput meatball stew can be made ahead and refrigerated in a covered container once cooled. Reheat it gently until the meatballs are hot throughout; vigorous boiling can make them break apart.
Yes, Harput meatball stew can be frozen in airtight, portion-sized containers, though the meatballs may soften slightly after thawing. Thaw it in the refrigerator before reheating gently on the stove.
Vitamins
B12
1.8µg · 75% DV
B3
6mg · 38% DV
B6
0.45mg · 26% DV
Biotin
5.25µg · 18% DV
Minerals
Selenium
27µg · 49% DV
Zinc
4.25mg · 39% DV
Phosphorus
255mg · 36% DV
Sodium
700mg · 30% DV
Potassium ⭐
525mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 295 calories in 1 serving (medium) (250 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.
Harput meatball stew comes from the Harput area of Elazığ in eastern Turkey. It is made with small meatballs shaped from minced meat and fine bulgur, then simmered in a seasoned, often tomato-based sauce. The bulgur gives the meatballs body as well as a gently grainy texture.
Served hot as a hearty main, the stew is a familiar kind of home cooking in its region; a fresh salad or plain yogurt makes a good accompaniment. Its meat provides protein, while the bulgur contributes carbohydrates, with 8.1 g of protein per 100 g. For a lighter meal, keep the sauce modest in oil and add a generous side of greens.
Medium
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.75g
MONOUNSATURATED
5.5g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.