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Meat freekeh stuffed vegetables Calories
Traditional stuffed vegetables with meat and freekeh, rich in protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Meat freekeh stuffed vegetables (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 24.1 g of carbs, 12.2 g of protein, 11 g of fat and 4.9 g of fiber. Its 1.1 µg of B12 covers 47% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Meat freekeh stuffed vegetables Nutrition Facts
Selected: 1 piece (medium) · 180 g
256
KCAL / 180G
Carbs
24.1g
· 9% DV
Protein
12.2g
· 24% DV
Fat
11g
· 14% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 20% · Fat 41%
Meat freekeh stuffed vegetables nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0.07 g | |
| Sodium | 446 mg | 19% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 4.9 g | 18% |
| Protein | 12.2 g | 24% |
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 Meat freekeh stuffed vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 256 kcal |
| 1 piece (half) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| ½ cup (diced) | 110 g | 156 kcal |
| 1 piece (small) | 120 g | 170 kcal |
| 1 cup (diced) | 220 g | 312 kcal |
| 1 piece (large) | 260 g | 369 kcal |
| 1 serving (medium) | 300 g | 426 kcal |
| 1 serving (large) | 450 g | 639 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Meat freekeh stuffed vegetables
What is meat freekeh stuffed vegetables?
Meat freekeh stuffed vegetables are hollowed vegetables filled with freekeh, meat, and seasonings, then cooked until tender. Freekeh is roasted young wheat, so its lightly smoky flavor gives the filling a different character from the rice used in many stuffed-vegetable recipes.
How do you make meat freekeh stuffed vegetables?
To make meat freekeh stuffed vegetables, mix freekeh with meat, onion, and seasonings, fill the vegetables loosely, and simmer them with broth or water. Leave room in each vegetable because the freekeh expands as it cooks.
What vegetables are used for meat freekeh stuffed vegetables?
Bell peppers, eggplants, zucchini, and tomatoes are common choices for meat freekeh stuffed vegetables. The vegetable mix varies by recipe and season; if you cook different sizes together, check each one for tenderness because they may finish at different times.
What does freekeh taste like in meat freekeh stuffed vegetables?
Freekeh gives meat freekeh stuffed vegetables a nutty, pleasantly smoky flavor and a firm, chewy texture. It is made from young wheat that is roasted and dried, so it tastes earthier than the white rice often used in stuffed vegetables.
Can you use rice instead of freekeh in meat freekeh stuffed vegetables?
Yes, rice can replace freekeh in meat freekeh stuffed vegetables, but the result will be milder and softer, without freekeh’s distinctive roasted flavor. Adjust the liquid and cooking time to suit the rice variety, since it cooks differently.
Where do meat freekeh stuffed vegetables come from?
Meat freekeh stuffed vegetables are associated with Turkish and broader Eastern Mediterranean cooking, where freekeh and stuffed vegetables are both familiar ingredients. Recipes vary from household to household, so there is no single fixed vegetable or seasoning mix.
What should you serve with meat freekeh stuffed vegetables?
Plain yogurt or a cucumber-yogurt sauce pairs well with meat freekeh stuffed vegetables, while a fresh salad adds a crisp contrast. Since the dish already contains a grain and meat, another starch is usually unnecessary.
Can you prepare meat freekeh stuffed vegetables ahead of time?
Yes, you can assemble meat freekeh stuffed vegetables ahead and refrigerate them before cooking. Keep them covered and cook them thoroughly before serving; leave space in the vegetables for the freekeh to expand as it softens.
How long do meat freekeh stuffed vegetables keep in the fridge?
Cooked meat freekeh stuffed vegetables keep for up to 3 days in a covered container in the refrigerator. Cool them promptly after cooking, and reheat until hot throughout before eating.
Can you freeze meat freekeh stuffed vegetables?
Yes, cooked meat freekeh stuffed vegetables can be frozen in an airtight container. Thaw them in the refrigerator and reheat thoroughly; the vegetables may become softer after freezing, but the filling remains suitable for reheating.
Meat freekeh stuffed vegetables Vitamins & Minerals
Vitamins
B12
1.12µg · 47% DV
Vitamin C
33.12mg · 37% DV
Vitamin A
212.4µg · 24% DV
B3
3.42mg · 21% DV
Minerals
Manganese
0.68mg · 30% DV
Selenium
16µg · 29% DV
Phosphorus
173mg · 25% DV
Zinc
2.7mg · 25% DV
Sodium
446mg · 19% DV
Potassium ⭐
515mg · 15% DV
Meat freekeh stuffed vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meat freekeh stuffed vegetables
To burn the 256 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 Meat freekeh stuffed vegetables?
Meat freekeh stuffed vegetables are a Turkish home-style dish, often associated with southeastern Anatolia. Peppers, courgettes or aubergines are filled with freekeh—roasted, cracked green wheat—and minced meat, then gently cooked until tender.
The freekeh brings a toasted, slightly smoky graininess to the savoury filling, while the vegetables soften around it. It is usually served as a main course, often with plain yoghurt and a fresh salad. With protein from the meat and fibre from the grain and vegetables, it makes a satisfying meal. For a lighter plate, keep the added oil modest and pair it with extra salad.
How Nutritious Is Meat freekeh stuffed vegetables?
Nutrient density
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.
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 Meat freekeh stuffed vegetables 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 Meat freekeh stuffed vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Meat freekeh stuffed vegetables 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
Meat freekeh stuffed vegetables Fat Profile
SATURATED
3.42g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.