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Leek stew with carrot and rice Calories
Olive oil based, high fiber, vegetable-rich, light
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Leek stew with carrot and rice (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 19.4 g of carbs, 2.6 g of protein, 4.2 g of fat and 4.2 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Leek stew with carrot and rice Nutrition Facts
Selected: 1 serving (medium) · 200 g
130
KCAL / 200G
Carbs
19.4g
· 7% DV
Protein
2.6g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 8% · Fat 30%
Leek stew with carrot and rice nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 340 mg | 15% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 4.2 g | 15% |
| Protein | 2.6 g | 5% |
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 stew with carrot and rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 piece (small) | 100 g | 65 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 cup (medium) | 180 g | 117 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (jumbo) | 400 g | 260 kcal |
| 2 serving (double) | 400 g | 260 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Leek stew with carrot and rice
How do you make leek stew with carrot and rice?
To make leek stew with carrot and rice, soften sliced leeks and carrots in olive oil, then add rinsed rice and water. Simmer until the vegetables are tender and the rice is cooked, and finish with lemon if you like.
What ingredients go into leek stew with carrot and rice?
Leek stew with carrot and rice typically uses leeks, carrots, rice, olive oil, water, and salt. Turkish home-style versions often include lemon for brightness; the exact seasoning and amount of liquid can vary between cooks.
When should you add rice to leek stew with carrot and rice?
Add the rice after the leeks and carrots have started to soften. This gives the vegetables a head start and helps prevent the rice from becoming mushy while everything finishes cooking together.
Is leek stew with carrot and rice served hot or cold?
Leek stew with carrot and rice can be served warm, at room temperature, or chilled. It is a Turkish olive-oil-style vegetable dish, so many people let it cool before serving, while others prefer it freshly cooked.
What goes well with leek stew with carrot and rice?
Serve leek stew with carrot and rice with yogurt, a crisp salad, or crusty bread. Since the dish already contains rice, another starch is optional; yogurt or salad adds a fresh contrast to its soft, gently sweet vegetables.
Can you make leek stew with carrot and rice without rice?
Yes, you can leave the rice out of leek stew with carrot and rice. The result will be more like a braised leek-and-carrot vegetable dish, so reduce the cooking liquid to suit the smaller amount of ingredients.
Can you freeze leek stew with carrot and rice?
Yes, but freezing may soften the rice and leeks, making the stew less distinct in texture after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat gently with a splash of water if it seems dry.
How long does leek stew with carrot and rice keep in the fridge?
Leek stew with carrot and rice keeps for about three to four days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat.
How do you stop leek stew with carrot and rice from turning mushy?
To keep leek stew with carrot and rice from turning mushy, slice the vegetables evenly, add the rice after the vegetables begin softening, and simmer gently. Stir occasionally rather than constantly, and stop cooking as soon as the rice is tender.
Is leek stew with carrot and rice a Turkish dish?
Leek stew with carrot and rice is a Turkish home-style dish, related to zeytinyağlı pırasa, a traditional leek dish cooked with olive oil. Carrot and rice are common additions, though household recipes differ in their seasoning and serving temperature.
Leek stew with carrot and rice Vitamins & Minerals
Vitamins
Vitamin A
640µg · 71% DV
Vitamin K
76µg · 63% DV
Folate
64µg · 16% DV
Vitamin C
14mg · 16% DV
Minerals
Sodium
340mg · 15% DV
Copper
0.12mg · 13% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
360mg · 11% DV
Leek stew with carrot and 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 carrot and rice
To burn the 130 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 stew with carrot and rice?
Leek stew with carrot and rice is a home-style vegetable dish made by gently cooking sliced leeks with carrot, rice and olive oil. It is found in Turkish cooking, where leek dishes are often prepared as zeytinyağlı—a style of olive-oil cooking—and may be served with a squeeze of lemon.
The leeks turn soft and mellow, while carrot adds a little sweetness and the rice gives the stew body. It can be served warm or chilled, as a light main or alongside other dishes; a spoonful of yoghurt also works well. With vegetables and fibre at its centre, it suits a plant-forward meal. For a lighter version, use olive oil sparingly and let lemon and herbs bring extra brightness.
How Nutritious Is Leek stew with carrot and 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.
Is Leek stew with carrot and 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 carrot and rice Contain Allergens?
No known major allergens
Which Diets Is Leek stew with carrot and 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 carrot and rice Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.8g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.