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Vegetable-and-beef stew with protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Okra Stew with Ground Beef and Potatoes (250 g) has 240 calories. That works out to 96 calories per 100 g. It contains 20.3 g of carbs, 17 g of protein, 10.8 g of fat and 5.8 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
240
KCAL / 250G
Carbs
20.3g
· 7% DV
Protein
17g
· 34% DV
Fat
10.8g
· 14% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 28% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.2 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 5.8 g | 21% |
| Protein | 17 g | 34% |
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 | 240 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (small) | 180 g | 173 kcal |
| 1 serving (large) | 350 g | 336 kcal |
| 2 cup (double) | 360 g | 346 kcal |
| 1 pack (medium) | 400 g | 384 kcal |
| 1 bottle (large) | 500 g | 480 kcal |
Calculated from 96 calories per 100 g.
Okra Stew with Ground Beef and Potatoes is made by browning the beef with onion, then simmering it with okra, potatoes, tomatoes, and liquid until tender. Add the okra after the beef is browned and cook gently to help it keep its shape.
To reduce sliminess in Okra Stew with Ground Beef and Potatoes, dry the okra well after washing, trim the stems without cutting into the pods, and avoid vigorous stirring. A little lemon juice or vinegar in the cooking liquid can also help.
Yes, frozen okra works in Okra Stew with Ground Beef and Potatoes. Add it straight from the freezer rather than thawing it first, which can make it softer and more prone to breaking apart as it cooks.
Black pepper, paprika, and garlic are common seasonings for Okra Stew with Ground Beef and Potatoes. Tomato and a little lemon bring out the okra’s flavor; keep the seasoning simple so it does not overwhelm the beef and vegetables.
Serve Okra Stew with Ground Beef and Potatoes with rice, crusty bread, or a simple salad. Since the stew already contains potatoes, salad or bread can make a lighter accompaniment than adding another starchy side.
Yes, ground lamb can replace the beef in Okra Stew with Ground Beef and Potatoes, although the result will taste richer. Brown the lamb thoroughly before adding the vegetables, and drain excess fat if the stew seems greasy.
Add the potatoes to Okra Stew with Ground Beef and Potatoes after browning the meat, at the same time as the okra or shortly before it. Cut them into even pieces so they cook through without needing to stir the okra repeatedly.
Okra Stew with Ground Beef and Potatoes keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat.
Yes, you can freeze Okra Stew with Ground Beef and Potatoes, but the potatoes and okra may become softer after thawing. Freeze it in airtight, meal-sized portions and thaw it in the refrigerator before reheating.
Reheat Okra Stew with Ground Beef and Potatoes gently in a covered pan over low heat, adding a splash of water if it has thickened. Stir as little as possible; frequent stirring can break the okra and potatoes apart.
Vitamins
B12
1.8µg · 75% DV
Vitamin K
52.5µg · 44% DV
B6
0.58mg · 34% DV
B3
5.25mg · 33% DV
Minerals
Selenium
21µg · 38% DV
Copper
0.33mg · 37% DV
Zinc
3.63mg · 33% DV
Phosphorus
230mg · 33% DV
Sodium
550mg · 24% DV
Potassium ⭐
780mg · 23% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 240 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.
Okra stew with ground beef and potatoes is a homestyle stew combining tender okra, minced beef and potatoes, often cooked with onion and tomato. The okra becomes soft with its characteristic slightly slippery texture, while potatoes make the broth more substantial and beef adds a savoury richness. A squeeze of lemon brightens the flavour.
In Turkey, it is commonly served as a main meal at lunch or dinner, alongside rice, bulgur or bread; yoghurt is another familiar accompaniment. The vegetables and beef make it a source of both fibre and protein. For a lighter version, use less oil and a modest amount of beef, and let the vegetables carry more of the dish.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.63g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.