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Leek stuffed with ground meat and rice Calories
Balanced protein and fiber, with folate from leek
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Leek stuffed with ground meat and rice (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 18.2 g of carbs, 13 g of protein, 11 g of fat and 3.2 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Leek stuffed with ground meat and rice Nutrition Facts
Selected: 1 piece (medium) · 180 g
230
KCAL / 180G
Carbs
18.2g
· 7% DV
Protein
13g
· 26% DV
Fat
11g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 23% · Fat 44%
Leek stuffed with ground meat and rice nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.22 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 13 g | 26% |
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 Medium Leek stuffed with ground meat and rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 230 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 120 g | 154 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 cup (chopped) | 220 g | 282 kcal |
| 1 serving (medium) | 250 g | 320 kcal |
| 1 piece (large) | 260 g | 333 kcal |
| 1 serving (large) | 350 g | 448 kcal |
| 2 piece (double) | 360 g | 461 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Leek stuffed with ground meat and rice
How do you prepare the leeks for leek stuffed with ground meat and rice?
For leek stuffed with ground meat and rice, separate the broad outer leek leaves, rinse them carefully, and soften them briefly in boiling water. Trim any tough ends and cut the leaves into pieces large enough to wrap the filling; chop the tender inner parts for another use.
What kind of rice works best in leek stuffed with ground meat and rice?
Medium- or short-grain white rice works well in leek stuffed with ground meat and rice because it cooks through and helps bind the filling. Rinse and drain it first, and avoid packing the leek leaves tightly, since the grains expand as the rolls cook.
Should you use beef or lamb in leek stuffed with ground meat and rice?
Either beef or lamb works in leek stuffed with ground meat and rice. Beef gives the filling a familiar, mild flavor, while lamb makes it richer; choose mince with some fat so the rice filling stays moist, and season with pepper, salt, and herbs to taste.
Do you need to blanch leeks before making leek stuffed with ground meat and rice?
Yes, briefly blanching the leek leaves makes them flexible enough to roll for leek stuffed with ground meat and rice. Separate and wash the leaves first, then cool and drain them before filling. Avoid prolonged boiling, which can make the leaves tear while you wrap them.
How can you tell when leek stuffed with ground meat and rice is fully cooked?
Leek stuffed with ground meat and rice is ready when the leek is tender and the rice in the center of a roll is soft. Check a thicker roll rather than judging only by the edges; if the rice is still firm, add a little hot water and continue cooking.
Can you serve leek stuffed with ground meat and rice with yogurt?
Yes, plain yogurt is a natural accompaniment to leek stuffed with ground meat and rice. Its cool, tangy flavor complements the savory filling. Serve it on the side rather than pouring it over the whole dish, so the leek rolls keep their shape.
Can you prepare leek stuffed with ground meat and rice ahead of time?
Yes, you can assemble leek stuffed with ground meat and rice ahead and refrigerate the uncooked rolls in a covered dish. Cook them before serving, and make sure the filling reaches the center of the rolls as the rice softens.
Can you replace the rice with bulgur in leek stuffed with ground meat and rice?
Yes, fine bulgur can replace rice in leek stuffed with ground meat and rice, though the texture will be denser and more wheat-like. Use less liquid than you would for rice and avoid overfilling the leaves, since bulgur also expands as it cooks.
Can you freeze leek stuffed with ground meat and rice after cooking?
Yes, cooked leek stuffed with ground meat and rice can be frozen once fully cooled. Freeze it in meal-size airtight portions and thaw it in the refrigerator before reheating. The leek may soften and the rice may lose a little firmness, but the rolls remain suitable for a meal.
What is the best way to reheat leek stuffed with ground meat and rice?
Reheat leek stuffed with ground meat and rice gently in a covered saucepan with a splash of water or cooking liquid. This prevents the leek from drying out while the center warms. You can also use a covered oven dish; avoid vigorous stirring, which can break the rolls.
Leek stuffed with ground meat and rice Vitamins & Minerals
Vitamins
B12
1.53µg · 64% DV
Vitamin K
32.4µg · 27% DV
B3
3.78mg · 24% DV
B6
0.29mg · 17% DV
Minerals
Selenium
15µg · 27% DV
Zinc
2.88mg · 26% DV
Phosphorus
166mg · 24% DV
Sodium
378mg · 16% DV
Potassium ⭐
378mg · 11% DV
Leek stuffed with ground meat and rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek stuffed with ground meat and rice
To burn the 230 calories in 1 piece (medium) (180 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 stuffed with ground meat and rice?
Leek stuffed with ground meat and rice is a home-style dish made by filling softened leek leaves with a mixture of minced meat and rice, then cooking them gently in a pot. Onion and seasonings are often added to the filling, though recipes vary. The leek turns tender and mildly sweet, while the centre is savoury and hearty.
In Turkey, it is commonly served warm as a main dish, often with yoghurt or a squeeze of lemon; salad makes a fresh accompaniment. The meat contributes protein, while leek adds fibre and folate; a 100 g portion has 7.2 g of protein. For a lighter version, choose lean ground meat and use just enough oil to cook the filling.
How Nutritious Is Leek stuffed with ground meat and rice?
Nutrient density
Medium
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 stuffed with ground meat 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 stuffed with ground meat and rice Contain Allergens?
No known major allergens
Which Diets Is Leek stuffed with ground meat and rice Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Leek stuffed with ground meat and rice Fat Profile
SATURATED
3.78g
MONOUNSATURATED
4.5g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.