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Tender pale green and white leek pieces sit in a shallow dish with bright orange mandarin segments, lightly glossy in a little cooking liquid.
●Low GI

Leek stew with mandarin Calories

A light olive oil-based stew with leeks, mandarin, carrot, and rice, rich in vitamin C.

In season: Autumn · Winter

CALORIES · 100 G

65kcal

GI

45low

POTASSIUM · 100 G

180mg

FIBER · 100 G

2.7g

Quick answer

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.

Leek stew with mandarin Nutrition Facts

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%

Leek stew with mandarin nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories130 kcal
Total fat3.4 g4%
Saturated fat0.5 g3%
Trans fat0 g
Sodium26 mg1%
Total carbohydrate21.6 g8%
Fiber5.4 g19%
Protein2.6 g5%

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 mandarin?

ServingAmountCalories
1 serving (medium)200 g130 kcal
100 g100 g65 kcal
1 serving (small)120 g78 kcal
1 cup (medium)180 g117 kcal
1 bottle (medium)250 g163 kcal
1 serving (large)300 g195 kcal
1 bottle (jumbo)350 g228 kcal
1 serving (extra large)400 g260 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Leek stew with mandarin

How do you make leek stew with mandarin?

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.

What does mandarin add to leek stew with mandarin?

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.

Can you serve leek stew with mandarin cold?

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.

What can I serve with leek stew with mandarin?

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.

Can I use orange instead of mandarin in leek stew with mandarin?

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.

How do you keep leek stew with mandarin from turning bitter?

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.

Can leek stew with mandarin be frozen?

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.

How long does leek stew with mandarin last in the fridge?

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.

Should the leeks be washed before making leek stew with mandarin?

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.

Is leek stew with mandarin a good make-ahead dish?

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.

Leek stew with mandarin Vitamins & Minerals

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

Leek stew with mandarin Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

10
Medium

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

How to Burn Off Leek stew with mandarin

To burn the 130 calories in 1 serving (medium) (200 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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 mandarin?

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.

How Nutritious Is Leek stew with mandarin?

Nutrient density

High

70/ 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

49/ 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.

Is Leek stew with mandarin 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 mandarin 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 mandarin 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 mandarin Fat Profile

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.