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Leek stew with basmati rice Calories
Fiber and vitamin-rich, low-fat vegetable stew
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Leek stew with basmati rice (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 28.4 g of carbs, 4.2 g of protein, 2.2 g of fat and 4.8 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Leek stew with basmati rice?
Leek stew with basmati rice is a gently simmered home-style dish of tender leeks and rice. In Turkish cooking, leek dishes are often made with olive oil, and some versions include carrot or a little lemon; the basmati gives this one a light, distinctively long-grained texture.
Serve it warm or at room temperature as a simple main or a vegetable side, with lemon at the table. It offers fibre from the leeks and filling carbohydrates from the rice, while remaining relatively low in fat. For a lighter plate, use oil sparingly and pair a modest portion with a fresh salad or other vegetables.
Leek stew with basmati rice Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
14.2g
· 5% DV
Protein
2.1g
· 4% DV
Fat
1.1g
· 1% 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 76% · Protein 11% · Fat 13%
Leek stew with basmati rice Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin A
210µg · 23% DV
Folate
37µg · 9% DV
Vitamin C
7.8mg · 9% DV
Minerals
Iron
1mg · 6% DV
Phosphorus
32mg · 5% DV
Potassium ⭐
160mg · 5% DV
Calcium
36mg · 4% DV
How Nutritious Is Leek stew with basmati rice?
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.
Leek stew with basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek stew with basmati rice
To burn the 75 calories in 100 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.
Is Leek stew with basmati rice 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 basmati rice Contain Allergens?
No known major allergens
Which Diets Is Leek stew with basmati rice 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 basmati rice Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Leek stew with basmati rice
How do you make leek stew with basmati rice?
Leek stew with basmati rice is made by simmering sliced leeks and carrot with rinsed basmati rice, olive oil, and water. Cook gently until the vegetables are tender and the rice is done, then finish with lemon if you like.
What ingredients go into leek stew with basmati rice?
Leek stew with basmati rice typically contains leeks, basmati rice, carrot, olive oil, water, and salt. Onion is an optional addition, while lemon juice brightens the finished dish; keep strong spices light so they do not overwhelm the leeks.
When should you add basmati rice to leek stew with basmati rice?
Add the rinsed basmati rice after the leeks and any carrot have started to soften. Simmer everything together gently so the rice absorbs the cooking liquid and leek flavor without becoming mushy.
What should you serve with leek stew with basmati rice?
Serve leek stew with basmati rice alongside yogurt, a crisp salad, or lemon wedges. Since rice is already part of the stew, another rice dish is unnecessary; bread is optional if you want something to soak up the broth.
Can you add lemon to leek stew with basmati rice?
Yes, lemon works well in leek stew with basmati rice. Its acidity balances the leeks’ mild sweetness; stir in a little near the end of cooking, taste, and add more only if the dish needs extra brightness.
How do you stop the basmati rice from going mushy in leek stew with basmati rice?
To keep the basmati rice from going mushy in leek stew with basmati rice, rinse and drain it first, then simmer gently and avoid frequent stirring. Take the pot off the heat as soon as the rice is tender.
Can you freeze leek stew with basmati rice?
Yes, you can freeze leek stew with basmati rice, although the rice may soften after thawing. Cool the stew promptly, portion it into airtight freezer containers, and thaw it in the refrigerator before reheating it thoroughly.
How long does leek stew with basmati rice keep in the fridge?
Leek stew with basmati rice keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you eat leek stew with basmati rice cold?
Yes, leek stew with basmati rice can be eaten cold, though it is commonly served warm. Chill leftovers promptly rather than leaving the rice dish at room temperature, and add a squeeze of lemon before serving if desired.
Can you use another type of rice in leek stew with basmati rice?
Yes, another long-grain rice can replace basmati in leek stew with basmati rice, but the texture and aroma may differ. Check the rice as it cooks and adjust the liquid or cooking time to suit the variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.