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Maraş stew Calories
Hearty regional stew with meat, chickpeas, and vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Maraş stew (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 20.3 g of carbs, 21 g of protein, 16.8 g of fat and 5.3 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Maraş stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
20.3g
· 7% DV
Protein
21g
· 42% DV
Fat
16.8g
· 22% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 27% · Fat 47%
Maraş stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.1 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 5.3 g | 19% |
| Protein | 21 g | 42% |
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 Maraş stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| ½ piece (half) | 210 g | 269 kcal |
| 1 cup (medium) | 240 g | 307 kcal |
| 1 serving (large) | 350 g | 448 kcal |
| 1 piece (whole) | 420 g | 538 kcal |
| 1 pack (double) | 500 g | 640 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Maraş stew
How do you make Maraş stew?
Maraş stew is made by simmering meat and chickpeas until tender, then adding vegetables as needed. Soak dried chickpeas first, brown the meat with onion, and cook everything gently in water or stock. Add quicker-cooking vegetables later so they keep their shape.
What is Maraş stew?
Maraş stew is a hearty regional Turkish dish made with meat, chickpeas, and vegetables. It is commonly cooked at home from basic ingredients, so a traditional homemade version is generally minimally processed.
What ingredients go into Maraş stew?
Maraş stew centers on meat, chickpeas, and vegetables. Home recipes commonly use onion and may include tomato or tomato paste, with seasonings varying by cook. Follow a specific recipe for its exact vegetables and quantities, since versions are not identical.
Is Maraş stew made with lamb or beef?
Maraş stew is often made with lamb, though beef appears in some home recipes. Lamb gives the stew a richer, more distinctive flavor; beef works well too. Cut the meat into even pieces so it cooks at a similar rate.
Do you need to soak chickpeas for Maraş stew?
Yes, soak dried chickpeas before using them in Maraş stew; they will cook more evenly and take less time. Drain and rinse them before adding them to the pot. If using canned chickpeas, stir them in near the end to prevent them from breaking apart.
What should you serve with Maraş stew?
Serve Maraş stew with rice, bulgur, or bread to make a filling meal. A crisp salad or yogurt-based side adds freshness alongside the rich meat and chickpeas. Choose a simple side so it does not compete with the stew's savory broth.
Can you make Maraş stew in a slow cooker?
Yes, Maraş stew can be adapted for a slow cooker. Use soaked chickpeas and enough liquid, and add quick-cooking vegetables later if you want them to retain their texture. Follow your appliance's guidance for cooking dried legumes, since slow cookers vary.
Can Maraş stew be made with canned chickpeas?
Yes, canned chickpeas work in Maraş stew and save the soaking and long cooking step. Drain and rinse them, then add them after the meat is tender and let the stew simmer until the chickpeas are heated through.
How can you make Maraş stew lighter?
To make Maraş stew lighter, choose lean meat, trim visible fat, and use only a little oil when browning it. Keep the chickpeas and vegetables, and serve a moderate portion with salad rather than adding a large amount of bread or rice.
Can you freeze Maraş stew?
Yes, Maraş stew freezes well in airtight, meal-sized containers once cooled. Thaw it in the refrigerator and reheat it thoroughly on the stove. Vegetables such as potatoes may soften after freezing, so the texture can differ from freshly cooked stew.
Maraş stew Vitamins & Minerals
Vitamins
B12
1.75µg · 73% DV
B3
5.75mg · 36% DV
B6
0.4mg · 24% DV
B5
0.95mg · 19% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
240mg · 34% DV
Copper
0.3mg · 33% DV
Zinc
3.5mg · 32% DV
Sodium
700mg · 30% DV
Potassium ⭐
620mg · 18% DV
Maraş stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maraş stew
To burn the 320 calories in 1 serving (medium) (250 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 Maraş stew?
Maraş stew is a regional Turkish pot-cooked dish associated with Kahramanmaraş, combining meat, chickpeas and vegetables. It is simmered until the ingredients are tender and the broth takes on their savoury flavour; household versions can vary in their choice of vegetables and seasoning. The result is a substantial, spoonable stew rather than a dry meat dish.
In Turkey it is commonly served hot as a main meal, often with rice or bread to make the most of the broth. A fresh salad or pickles offer a bright contrast. Meat and chickpeas give it a filling mix of protein and fibre. For a lighter bowl, choose lean meat and skim excess fat from the surface before serving.
How Nutritious Is Maraş stew?
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 Maraş stew 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 Maraş stew Contain Allergens?
No known major allergens
Which Diets Is Maraş stew Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Maraş stew Fat Profile
SATURATED
5.25g
MONOUNSATURATED
7g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.