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Low-calorie dish with vitamin C and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sour mushroom and pepper stew (180 g) has 110 calories. That works out to 61 calories per 100 g. It contains 11.3 g of carbs, 4.3 g of protein, 5.9 g of fat and 3.8 g of fiber. Its 63 mg of Vitamin C covers 70% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
110
KCAL / 180G
Carbs
11.3g
· 4% DV
Protein
4.3g
· 9% DV
Fat
5.9g
· 8% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 15% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 4.3 g | 9% |
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) | 180 g | 110 kcal |
| 1 tablespoon (small) | 20 g | 12 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (medium) | 140 g | 85 kcal |
| 1 serving (large) | 250 g | 153 kcal |
| 1 piece (jumbo) | 300 g | 183 kcal |
| 1 pack (large) | 400 g | 244 kcal |
Calculated from 61 calories per 100 g.
Sour mushroom and pepper stew is a cooked dish combining mushrooms and peppers with a tangy ingredient. The name describes a style rather than one fixed recipe, so the vegetables, seasoning and source of acidity can vary between cooks.
The sourness in sour mushroom and pepper stew usually comes from an acidic ingredient such as lemon juice or vinegar. Add it gradually near the end of cooking so it brightens the mushrooms without overpowering their flavor.
Cook sour mushroom and pepper stew over fairly high heat in a wide pan, and avoid crowding the mushrooms. They release moisture as they cook; giving that liquid room to evaporate helps the finished dish stay savory rather than soupy.
Yes, sour mushroom and pepper stew works with common button mushrooms or oyster mushrooms. Cut larger pieces to a similar size so they cook evenly, and use only wild mushrooms that have been positively identified by an expert.
Yes, sour mushroom and pepper stew can be made with sweet bell peppers instead of hot peppers. Green peppers give it a sharper flavor, while red bell peppers bring more sweetness; mixing colors also makes the dish visually appealing.
Serve sour mushroom and pepper stew with rice, bulgur, crusty bread or another grain that can soak up its tangy juices. A simple salad or plain yogurt makes a fresh contrast alongside it.
Yes, sour mushroom and pepper stew can be a light main when served with bread, rice or another filling side. It can also be offered as a vegetable side dish alongside a larger meal.
If sour mushroom and pepper stew tastes too sharp, stir in a little more cooked pepper or a small amount of oil, then taste again. Avoid adding more acidic seasoning, and balance the flavor gradually rather than masking it all at once.
Sour mushroom and pepper stew keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat.
Yes, sour mushroom and pepper stew can be frozen in an airtight container, though the mushrooms and peppers may become softer after thawing. Defrost it in the refrigerator and reheat it thoroughly in a pan.
Vitamins
Vitamin C
63mg · 70% DV
Biotin
14.76µg · 49% DV
B5
2.25mg · 45% DV
B3
6.12mg · 38% DV
Minerals
Copper
0.45mg · 50% DV
Selenium
12µg · 22% DV
Phosphorus
148mg · 21% DV
Sodium
387mg · 17% DV
Potassium ⭐
558mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 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.
Sour mushroom and pepper stew is a Turkish home-style dish of mushrooms and peppers cooked together and finished with a tart note. Depending on the recipe, lemon juice or vinegar can provide the sourness, with onion and a little oil often used as well.
It is served warm or at room temperature as a vegetable side or meze, and works well with bread, rice or grilled dishes. The mushrooms turn tender and substantial while the peppers can retain a little bite; the tang keeps the flavour lively. At about 61 kcal per 100 g, it is a relatively light choice. Pair it with beans or grains if you want to make it a more filling meal.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.83g
MONOUNSATURATED
3.82g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.