1 serving (medium) of Leek Stew with Olive Oil (180 g) has 135 calories. That works out to 75 calories per 100 g. It contains 15.3 g of carbs, 2.3 g of protein, 7.6 g of fat and 4.3 g of fiber. Its 84.6 µg of Vitamin K covers 71% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Leek Stew with Olive Oil?

Leek stew with olive oil is a Turkish home-style dish of leeks gently braised with carrots, rice and olive oil. Lemon is often added during cooking or squeezed over the dish just before serving.

The leeks turn tender and mellow, while the carrots bring a subtle sweetness. In Turkey, it is commonly served at room temperature or chilled as part of a meal alongside other olive-oil dishes; it also works as a light lunch with bread. It is vegetable-forward and provides fibre, with about 75 calories per 100 g. For a more filling plant-based meal, serve it with beans or lentils.

Leek Stew with Olive Oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

1.3g

· 3% DV

Fat

4.2g

· 5% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 7% · Fat 49%

Leek Stew with Olive Oil Vitamins & Minerals

Vitamins

Vitamin K

47µg · 39% DV

Vitamin E

1.5mg · 10% DV

Folate

32µg · 8% DV

Vitamin C

7.5mg · 8% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Calcium

45mg · 5% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Leek Stew with Olive Oil?

Nutrient density

High

65/ 100

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

46/ 100

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.

Leek Stew with Olive Oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Leek Stew with Olive Oil

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Leek Stew with Olive Oil 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 Stew with Olive Oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Leek Stew with Olive Oil 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

Leek Stew with Olive Oil Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.9g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 12.7:1

Above the ideal 4:1 (12.7:1).

Compare Leek Stew with Olive Oil

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Leek Stew with Olive Oil vs Tomato57 kcal more per 100 g

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Leek Stew with Olive Oil vs Mixed Green Salad57 kcal more per 100 g

→🥘vs🫑

Leek Stew with Olive Oil vs Red Pepper44 kcal more per 100 g

→🥘vs🥄

Leek Stew with Olive Oil vs Boiled Beetroot31 kcal more per 100 g

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Foods Similar to Leek Stew with Olive Oil

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

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Potato Salad

110 kcal

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Leek Stew with Olive Oil

How do you make leek stew with olive oil?

Leek stew with olive oil is usually made with leeks, carrots, olive oil, rice, water and lemon. Gently cook the sliced vegetables in the oil, add rice and water, then simmer until tender; let the stew cool before serving.

Is leek stew with olive oil served hot or cold?

Leek stew with olive oil is traditionally served cold or at room temperature. Cooling it in the pot helps the leek pieces hold their shape and gives the olive oil, vegetables and lemon time to meld.

Does leek stew with olive oil contain rice?

Leek stew with olive oil is often made with a little rice, but rice-free versions are common too. Rice thickens the cooking liquid and makes the dish more filling; if omitting it, use less water and watch the leeks closely.

Can you use orange juice instead of lemon in leek stew with olive oil?

Yes, orange juice can replace lemon in leek stew with olive oil for a milder, slightly sweet-tart flavor. Add it near the end of cooking, and use less water so the finished stew does not become too thin.

How do you keep leek stew with olive oil from getting mushy?

To keep leek stew with olive oil from getting mushy, cut the leeks into thick, even pieces and simmer them gently without frequent stirring. Let the stew cool in its pot rather than transferring or stirring it while hot.

Which part of the leek is used in leek stew with olive oil?

Leek stew with olive oil is usually made with the white and pale-green parts, which become tender as they cook. Split the stalks lengthwise and rinse between the layers to remove grit before cutting them into pieces.

What should you serve with leek stew with olive oil?

Serve leek stew with olive oil with crusty bread, plain yogurt or a crisp salad. Since the dish is often eaten cold and may already contain rice, simple sides work better than another rich or heavily seasoned main.

How long does leek stew with olive oil last in the fridge?

Leek stew with olive oil keeps for about three days in a covered container in the refrigerator. Refrigerate it once cool, and take out only the portion you plan to serve to avoid repeated warming and cooling.

Can you freeze leek stew with olive oil?

Yes, leek stew with olive oil can be frozen, though the leeks and rice may turn softer after thawing. Cool it completely, freeze in airtight portions, and thaw in the refrigerator before reheating gently.

How should you clean leeks for leek stew with olive oil?

For leek stew with olive oil, trim the root and tough dark-green tops, then split each leek lengthwise and rinse between its layers. Soil often hides inside the stalk, so rinse thoroughly before slicing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026