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Leek Minced Beef Stew Calories
Iron and protein-rich, balanced with fiber from leeks
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Leek Minced Beef Stew (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 15.6 g of carbs, 14.4 g of protein, 8.6 g of fat and 4.4 g of fiber. Its 76 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Leek Minced Beef Stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
190
KCAL / 200G
Carbs
15.6g
· 6% DV
Protein
14.4g
· 29% DV
Fat
8.6g
· 11% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 29% · Fat 39%
Leek Minced Beef Stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 4.4 g | 16% |
| Protein | 14.4 g | 29% |
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 Leek Minced Beef Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 190 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 piece (medium) | 150 g | 143 kcal |
| 1 cup (medium) | 180 g | 171 kcal |
| 1 cup (large) | 250 g | 238 kcal |
| 1 serving (large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Leek Minced Beef Stew
How do you make leek and minced beef stew?
Leek and minced beef stew is made by browning minced beef with onion, then simmering sliced leeks with tomato or tomato paste and water until tender. Some versions include rice, so the dish can be made as a one-pot meal.
What can you serve with leek and minced beef stew?
Rice, crusty bread, or plain yogurt all work well with leek and minced beef stew. If your recipe already contains rice, a simple salad or bread is enough to round out the meal.
Can you freeze leek and minced beef stew?
Yes, leek and minced beef stew can be frozen once cooled. Divide it into airtight portions and reheat it thoroughly after thawing. If the stew contains rice, expect the rice to soften somewhat after freezing and reheating.
How long does leek and minced beef stew last in the fridge?
Leek and minced beef stew usually keeps for 3–4 days in the refrigerator. Refrigerate it promptly in a covered container, and reheat only the portion you plan to eat.
Does leek and minced beef stew contain rice?
It can contain rice, but rice is not essential to leek and minced beef stew. Turkish home-style recipes often add a little to cook with the leeks, while other versions serve the stew with rice on the side.
How do you stop leeks from becoming mushy in leek and minced beef stew?
Cut the leeks into fairly thick slices and simmer them only until tender in leek and minced beef stew. Stir gently, since overcooking or vigorous stirring can make the leek pieces break down.
Can you use ground turkey instead of beef in leek and minced beef stew?
Yes, ground turkey can replace the beef in leek stew. Brown it thoroughly with the onion before adding the leeks, and use a little oil if needed because turkey is often leaner than minced beef.
What is the difference between Turkish leek and minced beef stew and olive-oil leek stew?
Turkish leek and minced beef stew includes ground meat and is usually served hot as a main dish. Olive-oil leek stew contains no meat and is commonly served cool or at room temperature, often with lemon.
Should you wash leeks before making leek and minced beef stew?
Yes, wash leeks carefully before adding them to the stew. Dirt can collect between the layers, so slice them and rinse the pieces in a bowl or under running water, then drain well.
Can you add lemon to leek and minced beef stew?
Yes, lemon is a good finishing touch for leek and minced beef stew. Add it at the table or squeeze it over individual servings so each person can choose how tart they want the dish.
Leek Minced Beef Stew Vitamins & Minerals
Vitamins
Vitamin K
76µg · 63% DV
B12
0.96µg · 40% DV
Vitamin A
220µg · 24% DV
B3
3mg · 19% DV
Minerals
Phosphorus
164mg · 23% DV
Zinc
2.4mg · 22% DV
Sodium
420mg · 18% DV
Selenium
9.6µg · 17% DV
Potassium ⭐
530mg · 16% DV
Leek Minced Beef Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek Minced Beef Stew
To burn the 190 calories in 1 serving (medium) (200 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 Leek Minced Beef Stew?
Leek Minced Beef Stew is a Turkish home-style dish of sliced leeks cooked slowly with minced beef, often alongside onion. Depending on the household, tomato paste, carrot or a little rice may go into the pot; the result is a gently simmered, lightly saucy meal rather than a thick casserole.
It is usually served warm as a main course, with bread or yoghurt, and can be paired with a simple salad. The leeks contribute fibre, while the beef makes the dish a source of protein and iron; it provides 95 calories per 100 g. For a lighter plate, keep the added oil modest and serve it with yoghurt or salad instead of a larger portion of rice.
How Nutritious Is Leek Minced Beef Stew?
Nutrient density
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.
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 Leek Minced Beef 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 Leek Minced Beef Stew Contain Allergens?
No known major allergens
Which Diets Is Leek Minced Beef Stew Good For?
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
Leek Minced Beef Stew Fat Profile
SATURATED
3.2g
MONOUNSATURATED
3g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.