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Mualla Calories
Olive-oil eggplant stew; vegetable-forward and fiber-containing
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mualla (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 12.2 g of carbs, 2.5 g of protein, 9.7 g of fat and 4.9 g of fiber. Its 2.5 mg of Vitamin E covers 17% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mualla Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
2.5g
· 5% DV
Fat
9.7g
· 12% 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 33% · Protein 7% · Fat 60%
Mualla nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 2.5 g | 5% |
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 Mualla?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (whole) | 18 g | 14 kcal |
| 1 piece (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 2 piece (whole) | 180 g | 140 kcal |
| 1 cup (whole) | 220 g | 172 kcal |
| 1 serving (large) | 260 g | 203 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Mualla
What is Mualla?
Mualla is a Turkish olive-oil stew made with eggplant and green lentils, associated with Hatay cuisine. Tomatoes and garlic are common additions, and many versions use pomegranate molasses for a tart finish.
What does Mualla taste like?
Mualla tastes savory and gently tangy, with soft eggplant, earthy green lentils, and a tomato-garlic base. Pomegranate molasses gives many versions a distinctive sour-sweet note, while olive oil rounds out the flavor.
Is Mualla a dish from Hatay?
Yes, Mualla is a regional dish from Hatay in southern Turkey, particularly associated with Antakya. Its combination of eggplant, lentils, olive oil, and tart pomegranate molasses reflects flavors common in the region.
How is Mualla traditionally cooked?
Mualla is traditionally simmered in a pot rather than deep-fried. Green lentils are usually par-cooked, then cooked with eggplant, tomato, garlic, olive oil, and often pomegranate molasses until the vegetables are tender.
Is Mualla the same as imam bayıldı?
No, Mualla is not the same as imam bayıldı. Both are Turkish eggplant dishes, but Mualla is a lentil stew, while imam bayıldı is typically a whole or halved eggplant stuffed with an onion-and-tomato mixture.
Does Mualla contain pomegranate molasses?
Many traditional Mualla recipes include pomegranate molasses, which adds a characteristic tang. Recipes differ, so it can be added gradually near the end of cooking and adjusted to keep the stew pleasantly tart rather than sharply sour.
Can Mualla be served cold?
Yes, Mualla can be served cold or at room temperature, like many olive-oil vegetable dishes. It is also enjoyable warm, but letting it rest before serving allows the garlic and tart sauce to settle into the eggplant.
What should you serve with Mualla?
Serve Mualla with bulgur pilaf, rice, or bread to complement its rich, tangy stew. A simple salad also works well; strongly seasoned sides can compete with the pomegranate molasses and garlic.
Can you make Mualla ahead of time?
Yes, Mualla is a good make-ahead dish. Cook it, cool it promptly, and refrigerate it in a covered container; the flavors often blend as it rests, and you can serve it chilled or bring it to room temperature.
Can you freeze Mualla?
Yes, Mualla can be frozen in an airtight container, though the eggplant may soften further after thawing. Cool it promptly, freeze in meal-sized portions, and thaw it in the refrigerator before reheating gently.
Mualla Vitamins & Minerals
Vitamins
Vitamin E
2.52mg · 17% DV
Vitamin K
15.3µg · 13% DV
Vitamin C
8.64mg · 10% DV
Folate
34.2µg · 9% DV
Minerals
Copper
0.14mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
396mg · 12% DV
Manganese
0.25mg · 11% DV
Mualla Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mualla
To burn the 140 calories in 1 serving (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 Mualla?
Mualla is a traditional dish from Hatay in southern Turkey, made by simmering eggplant and green lentils with tomato, onion, garlic and olive oil. Some versions include pomegranate molasses for a tangy finish. As the vegetables soften, the lentils make the stew hearty without taking away from its vegetable-forward character.
It is often served warm or at room temperature, with bread or bulgur pilaf, and can also sit comfortably on a meze table. The eggplant turns tender while the lentils add substance; a 100 g portion provides 2.7 g of fibre. For a lighter meal, use olive oil sparingly and pair Mualla with a crisp salad.
How Nutritious Is Mualla?
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 Mualla 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 Mualla Contain Allergens?
No known major allergens
Which Diets Is Mualla Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Mualla Fat Profile
SATURATED
1.4g
MONOUNSATURATED
6.12g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.