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A light olive oil-based stew with leeks, mandarin, carrot, and rice, rich in vitamin C.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Leek stew with mandarin (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 21.6 g of carbs, 2.6 g of protein, 3.4 g of fat and 5.4 g of fiber. Its 76 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
130
KCAL / 200G
Carbs
21.6g
· 8% DV
Protein
2.6g
· 5% DV
Fat
3.4g
· 4% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 8% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 5.4 g | 19% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 cup (medium) | 180 g | 117 kcal |
| 1 bottle (medium) | 250 g | 163 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (jumbo) | 350 g | 228 kcal |
| 1 serving (extra large) | 400 g | 260 kcal |
Calculated from 65 calories per 100 g.
To make leek stew with mandarin, soften sliced leeks and carrots in olive oil, then add rice, water, and mandarin juice. Simmer until the vegetables and rice are tender. Add the juice gradually so its citrus flavor complements rather than overwhelms the leeks.
Mandarin gives leek stew with mandarin a gentle citrus aroma and a sweet-tart note that balances the leeks and carrots. Its juice also contributes moisture as the stew cooks. Start with a modest amount, especially if the fruit is particularly fragrant or tart.
Yes, leek stew with mandarin can be served cold or at room temperature, much like a Turkish olive-oil leek dish. Chilling lets the flavors mingle, while serving it warm makes it feel more like a comforting stew. Add a little fresh mandarin only if it tastes flat.
Serve leek stew with mandarin with plain yogurt, crusty bread, or a simple grain side. A crisp salad also works well, but avoid a heavily dressed or strongly spiced accompaniment that competes with the stew’s delicate citrus flavor.
Yes, orange juice can replace mandarin juice in leek stew with mandarin. Orange often tastes sharper and more pronounced, so add it in small amounts and taste as you go. Avoid including the bitter white pith if you use any zest.
Keep leek stew with mandarin from turning bitter by using the fruit’s juice rather than its seeds or white pith. If you add zest, grate only the colored outer layer. Also avoid adding too much juice at once, since a concentrated citrus flavor can taste harsh.
Yes, leek stew with mandarin can be frozen, though the leeks and rice may become softer after thawing. Cool it promptly, divide it into airtight portions, and thaw in the refrigerator. Reheat gently on the stove and avoid freezing a portion again once thawed.
Leek stew with mandarin keeps for about three days in the refrigerator when stored promptly in a covered container. Let it cool before chilling, but do not leave it sitting out for hours. Reheat only the portion you plan to eat.
Yes, wash the leeks carefully before making leek stew with mandarin because soil can collect between their layers. Trim the root and tough dark-green ends, slice the usable parts, then rinse the pieces in a bowl of water and drain them well.
Yes, leek stew with mandarin works well as a make-ahead dish because its flavors settle after resting. Cook it a day ahead, refrigerate it in a covered container, and serve it chilled or reheat it gently. If it thickens, loosen it with a small splash of water.
Vitamins
Vitamin K
76µg · 63% DV
Vitamin A
420µg · 47% DV
Vitamin C
38mg · 42% DV
Folate
64µg · 16% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.28mg · 12% DV
Potassium ⭐
360mg · 11% DV
Calcium
96mg · 10% DV
Sodium
26mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Leek stew with mandarin is a Turkish-style home-cooked dish of leeks, carrot and rice simmered with olive oil and mandarin. It gives the familiar zeytinyağlı leek preparation a seasonal, citrusy twist.
The leeks turn tender and mellow, while mandarin adds a fresh sweet-tart note and the rice gently thickens the cooking liquid. It is good warm or at room temperature, served as a light meal or alongside other dishes; bread makes an easy accompaniment. The stew is vegetable-forward, with fibre and vitamin C, and provides 65 calories per 100 g. For a heartier plate, pair it with beans or another protein-rich dish.
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
✓ 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
SATURATED
0.5g
MONOUNSATURATED
2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.