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Mixed herb stew with bulgur Calories
Fiber-rich herb stew with bulgur
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed herb stew with bulgur (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 22.9 g of carbs, 5.7 g of protein, 6.8 g of fat and 6.2 g of fiber. Its 319 µg of Vitamin K covers 266% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Mixed herb stew with bulgur Nutrition Facts
Selected: 1 serving (medium) · 220 g
172
KCAL / 220G
Carbs
22.9g
· 8% DV
Protein
5.7g
· 11% DV
Fat
6.8g
· 9% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 13% · Fat 35%
Mixed herb stew with bulgur nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 22.9 g | 8% |
| Fiber | 6.2 g | 22% |
| Protein | 5.7 g | 11% |
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 Mixed herb stew with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 172 kcal |
| 1 tablespoon (shredded) | 18 g | 14 kcal |
| ½ cup (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (small) | 110 g | 86 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 1 piece (large) | 250 g | 195 kcal |
| 1 serving (large) | 300 g | 234 kcal |
| 2 cup (double) | 360 g | 281 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Mixed herb stew with bulgur
How do you make mixed herb stew with bulgur?
To make mixed herb stew with bulgur, soften chopped onion in oil, add the washed, chopped greens, then stir in bulgur and enough water to cook it. Cover and simmer until the bulgur is tender, adding delicate leaves later so they do not overcook.
Which greens work best in mixed herb stew with bulgur?
Swiss chard, spinach, purslane, and other tender edible greens work well in mixed herb stew with bulgur. Choose a mix that is fresh and in season, and remove tough stems before chopping; the exact combination can vary with what is available.
What kind of bulgur should I use for mixed herb stew with bulgur?
Medium or coarse bulgur is usually a good choice for mixed herb stew with bulgur because it holds its shape as the greens cook. Fine bulgur softens quickly, so stir it in near the end and use a little less cooking liquid.
Can you make mixed herb stew with bulgur using wild greens?
Yes, mixed herb stew with bulgur can be made with edible wild greens, but use only plants you can identify with certainty. Avoid picking near roads or treated land, and wash foraged greens thoroughly before cooking.
Why does mixed herb stew with bulgur turn watery?
Mixed herb stew with bulgur can turn watery because leafy greens release liquid as they cook. Add only a little water at first, simmer uncovered briefly if needed, and let the stew rest off the heat so the bulgur can absorb excess moisture.
What can I serve with mixed herb stew with bulgur?
Serve mixed herb stew with bulgur with plain yogurt, a crisp salad, or a squeeze of lemon. For a vegan meal, pair it with lemon-dressed vegetables or beans; bread is optional because the stew already contains bulgur.
Can mixed herb stew with bulgur be made without onion?
Yes, you can make mixed herb stew with bulgur without onion. Start by briefly cooking garlic in oil, or simply soften the greens in the pan before adding bulgur and liquid; adjust the seasoning with lemon and herbs.
How long does mixed herb stew with bulgur keep in the fridge?
Mixed herb stew with bulgur keeps for about three to four days in a refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot throughout.
Can you freeze mixed herb stew with bulgur?
Yes, mixed herb stew with bulgur can be frozen in airtight, portion-sized containers. The greens may soften and the bulgur may become less distinct after thawing, so cool it promptly and thaw it in the refrigerator before reheating.
Is mixed herb stew with bulgur traditionally made with fresh or dried herbs?
Mixed herb stew with bulgur is generally made with fresh leafy greens, rather than dried seasoning herbs. Fresh leaves provide the body of the dish; dried herbs can add flavor, but they do not replace the greens themselves.
Mixed herb stew with bulgur Vitamins & Minerals
Vitamins
Vitamin K
319µg · 266% DV
Vitamin A
407µg · 45% DV
Vitamin C
25.3mg · 28% DV
Folate
92.4µg · 23% DV
Minerals
Manganese
0.92mg · 40% DV
Iron
4.18mg · 23% DV
Copper
0.2mg · 22% DV
Sodium
462mg · 20% DV
Potassium ⭐
561mg · 17% DV
Mixed herb stew with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed herb stew with bulgur
To burn the 172 calories in 1 serving (medium) (220 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 Mixed herb stew with bulgur?
Mixed herb stew with bulgur brings seasonal edible greens together with bulgur in a home-style Turkish vegetable dish. The mix of herbs can vary with the region and what is available, so its flavour and character change from one pot to another.
As the greens soften, bulgur adds a tender, pleasantly chewy texture and balances their fresh, sometimes slightly bitter taste. In Turkey, it may be served as a simple lunch or supper, either on its own or alongside other dishes; a squeeze of lemon makes a bright finish. With 2.8 g of fibre per 100 g, it is a satisfying plant-based option. Pair it with a crisp salad, or keep the meal lighter by using a modest amount of oil.
How Nutritious Is Mixed herb stew with bulgur?
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 Mixed herb stew with bulgur 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 Mixed herb stew with bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Mixed herb stew with bulgur Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Mixed herb stew with bulgur Fat Profile
SATURATED
0.92g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.