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Traditional Turkish layered vegetable and meat stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Istif stew (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 20.3 g of carbs, 15.5 g of protein, 10.3 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
238
KCAL / 250G
Carbs
20.3g
· 7% DV
Protein
15.5g
· 31% DV
Fat
10.3g
· 13% 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 34% · Protein 26% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.03 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 5.5 g | 20% |
| Protein | 15.5 g | 31% |
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 | 238 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (mini) | 100 g | 95 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 cup (medium) | 200 g | 190 kcal |
| 1 serving (large) | 350 g | 333 kcal |
| 1 bottle (jumbo) | 400 g | 380 kcal |
| 1 serving (extra large) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Istif stew is a traditional Turkish meat-and-vegetable dish in which ingredients are stacked in layers and cooked together. Recipes vary, but commonly use meat with vegetables such as eggplant, potato, tomato, and peppers.
The layers are the defining feature of Istif stew: they let the meat and vegetables cook together while keeping the dish arranged rather than stirred like an ordinary stew. The stack also gives the dish its name, related to arranging or piling things.
No, not exactly. Istif stew is characteristically assembled in layers, while türlü usually has its vegetables and meat mixed together as they cook. Both can use similar seasonal vegetables, and household recipes may blur the distinction.
Lamb or beef both work in Istif stew. Choose bite-sized pieces suited to slow cooking; lamb gives the dish a richer traditional flavor, while beef is a straightforward alternative.
Cook Istif stew gently and avoid stirring it, since vigorous mixing breaks up its layers and softens the vegetables. Put firmer vegetables lower in the pot and more delicate ones nearer the top.
Yes, Istif stew can be cooked in the oven in a covered, oven-safe pot. Keep the ingredients layered and cook gently until the meat is tender and the vegetables are cooked through.
Istif stew usually needs only a little water or stock, because the vegetables release liquid as they cook. Add enough to prevent sticking, but avoid covering the layers, which can make the finished dish watery.
Serve Istif stew with rice or bulgur pilaf, bread, or a simple salad. Since the stew already combines meat and vegetables, a plain side lets its layered flavors stand out.
Reheat leftover Istif stew gently in a covered pot with a splash of water if it seems dry. Try not to stir it heavily, so the vegetable layers stay intact.
Yes, you can freeze Istif stew in airtight portions, though potatoes and softer vegetables may change texture after thawing. Defrost it in the refrigerator and reheat it thoroughly before serving.
Vitamins
Vitamin C
21.25mg · 24% DV
B12
0.55µg · 23% DV
B6
0.33mg · 19% DV
B3
3mg · 19% DV
Minerals
Copper
0.22mg · 24% DV
Phosphorus
163mg · 23% DV
Sodium
525mg · 23% DV
Zinc
2.5mg · 23% DV
Potassium ⭐
650mg · 19% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 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.
Istif stew is a traditional Turkish pot dish in which meat and vegetables are layered and cooked together until tender. The ingredients vary with the season and the cook, but slow cooking lets their juices mingle into a hearty, savoury stew.
In Turkey, it is served hot as a main meal, often with rice or bulgur and yoghurt. For readers elsewhere, it makes an easy one-pot dinner; crusty bread is also handy for the cooking juices. Meat contributes protein, while the vegetables add fibre, making it a satisfying combination. Use a leaner cut of meat or go lighter on the oil if you prefer a less rich result.
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.
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.
No known major 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
3g
MONOUNSATURATED
3.75g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.