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Traditional meat-and-legume style stew with protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Meat bobut stew (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 24.5 g of carbs, 22.8 g of protein, 14 g of fat and 7.8 g of fiber. Its 1.3 µg of B12 covers 54% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
24.5g
· 9% DV
Protein
22.8g
· 46% DV
Fat
14g
· 18% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 29% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 4.75 g | 24% |
| Trans fat | 0.13 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 24.5 g | 9% |
| Fiber | 7.8 g | 28% |
| Protein | 22.8 g | 46% |
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) | 250 g | 320 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 100 g | 100 g | 128 kcal |
| ½ piece (half) | 150 g | 192 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 1 cup (medium) | 220 g | 282 kcal |
| 1 piece (whole) | 300 g | 384 kcal |
| 1 serving (large) | 350 g | 448 kcal |
| 1 pack (jumbo) | 400 g | 512 kcal |
Calculated from 128 calories per 100 g.
Meat bobut stew combines meat with bobut, a legume, in a cooked stew. Recipes may also use onion, tomato paste, and seasonings, but those additions vary; the defining ingredients are the meat and bobut.
To make meat bobut stew, cook the meat and bobut together until both are tender. Many home cooks first brown the meat with onion, then add the bobut and liquid; prepare dried bobut according to its package directions.
Stewing cuts of beef or lamb work well in meat bobut stew because they become tender during slow cooking. Cut the meat into even pieces so it cooks consistently alongside the bobut.
Black pepper, paprika, and cumin can complement the meat and bobut in meat bobut stew. Start with a modest amount so the seasoning supports the stew rather than overpowering its hearty, earthy flavor.
Yes, meat bobut stew can be adapted for a slow cooker. Brown the meat first for a deeper flavor, then cook it with the bobut and liquid; use bobut that has been prepared as its package recommends.
Use a cut intended for stewing and cook meat bobut stew gently until the meat is tender. Avoid boiling it aggressively, which can make the meat firm, and allow extra cooking time if the pieces are still chewy.
Meat bobut stew should be thick enough for the bobut and meat to sit in a hearty broth, not so dry that the ingredients stick to the pan. Add liquid during cooking if needed, a little at a time.
Serve meat bobut stew with crusty bread, rice, or a fresh salad. Bread is useful for soaking up the broth, while a crisp salad adds a fresh contrast to the stew's hearty texture.
Yes, meat bobut stew freezes well. Let it cool, divide it into sealed portions, and thaw it in the refrigerator before reheating thoroughly; the bobut may soften further after freezing and thawing.
Use leftover meat bobut stew as a filling for a baked potato or serve it over rice or grains. Reheat only the portion you need until it is hot throughout, adding a splash of water if the stew has thickened.
Vitamins
B12
1.3µg · 54% DV
B3
6mg · 38% DV
B6
0.4mg · 24% DV
Folate
85µg · 21% DV
Minerals
Selenium
22µg · 40% DV
Copper
0.35mg · 39% DV
Phosphorus
270mg · 39% DV
Zinc
3.75mg · 34% DV
Sodium
600mg · 26% DV
Potassium ⭐
670mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Meat bobut stew is a traditional, hearty pot dish combining meat with bobut, a legume used in local cooking. The ingredients simmer together so the meat flavours the cooking liquid and the bobut softens; recipes can vary from one household or region to another.
Serve it hot as a main meal, with bread, rice or a crisp salad. It fits naturally into a home-cooked meal for anyone looking for something filling: the combination of meat and legumes provides both protein and fibre. For a lighter bowl, use leaner meat and keep added oil modest; fresh herbs or a simple salad make a good accompaniment.
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
— 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
SATURATED
4.75g
MONOUNSATURATED
5.5g
POLYUNSATURATED
2g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.