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Vegetable-based stew with fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Potato celeriac stew (220 g) has 128 calories. That works out to 58 calories per 100 g. It contains 22.4 g of carbs, 3.1 g of protein, 3.5 g of fat and 4.6 g of fiber. Its 18.7 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
128
KCAL / 220G
Carbs
22.4g
· 8% DV
Protein
3.1g
· 6% DV
Fat
3.5g
· 4% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 9% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 4.6 g | 16% |
| Protein | 3.1 g | 6% |
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) | 220 g | 128 kcal |
| 1 tablespoon (mini) | 18 g | 10 kcal |
| 100 g | 100 g | 58 kcal |
| 1 piece (half) | 140 g | 81 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 1 serving (large) | 320 g | 186 kcal |
| 1 bottle (jumbo) | 450 g | 261 kcal |
Calculated from 58 calories per 100 g.
To make potato celeriac stew, soften onion in oil, add peeled, chopped celeriac and potatoes, then add water or stock and cook until the vegetables are tender. Lemon juice and herbs brighten the flavor; cut the vegetables into similar-sized pieces so they cook evenly.
Potato celeriac stew tastes savory and gently earthy, with celeriac’s celery-like aroma softened by mild potatoes. Onion, carrots, lemon, and herbs are common additions that make the flavor sweeter or brighter. The exact taste changes depending on whether it is made with stock, olive oil, or meat.
Potato celeriac stew uses celeriac, the round root of a celery-related plant, rather than the crisp green stalks used in celery stew. Celeriac has a firm, knobbly exterior and a mild, earthy flavor; peel it thoroughly before adding it to the pot.
Potato celeriac stew pairs well with crusty bread, rice, or a grain such as bulgur. A fresh salad or a spoonful of yogurt can balance the soft, earthy vegetables. If the stew is meat-free, serve it with beans or another protein-rich side for a more substantial meal.
Yes, peel celeriac for potato celeriac stew because its outer skin is tough and uneven. Use a sturdy knife to remove the skin and any soil trapped in the root’s crevices, then cut the flesh into pieces. A little lemon juice helps limit browning after cutting.
To keep celeriac from browning before it goes into potato celeriac stew, place the peeled, cut pieces in water with lemon juice. Prepare the other ingredients while they soak, then drain them before cooking. This helps preserve their color without changing the stew’s basic method.
Yes, potato celeriac stew is often made without meat, using olive oil, onion, and water or vegetable stock. Carrot, lemon, and herbs add flavor, while beans or lentils can make a meat-free version more filling if you want to serve it as a main dish.
Yes, potato celeriac stew can be frozen, though the potatoes may become softer or grainier after thawing. Cool it before packing it into airtight, meal-sized containers. Thaw it in the refrigerator and reheat gently, stirring carefully so the cooked potatoes do not break apart.
Potato celeriac stew keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout. If the stew contains meat, handle and store it with the same care as other cooked meat dishes.
Yes, potato celeriac stew can be made in a slow cooker. Add peeled, evenly cut vegetables and enough liquid to cook them, then check that the celeriac and potatoes are tender before serving. Add lemon juice and fresh herbs near the end to keep their flavor bright.
Vitamins
Vitamin C
18.7mg · 21% DV
B6
0.31mg · 18% DV
B1
0.13mg · 11% DV
B3
1.76mg · 11% DV
Minerals
Sodium
396mg · 17% DV
Potassium ⭐
561mg · 17% DV
Copper
0.13mg · 14% DV
Manganese
0.26mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 128 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.
In Turkish home cooking, potato celeriac stew brings chunks of potato and celeriac together in a gently simmered vegetable dish, often with onion; some versions include carrot, olive oil and lemon. The vegetables turn soft and tender, with a mild, subtly sweet flavour and a light broth. It can be served warm or at room temperature, alongside bread or rice as part of lunch or dinner. This vegetable-based dish offers fibre and potassium, with 58 calories per 100 g. For a lighter bowl, use olive oil sparingly and brighten the stew with lemon; fresh herbs also pair well.
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
✓ 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
SATURATED
0.48g
MONOUNSATURATED
2.09g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.