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Low-calorie, fiber-rich vegetable stew with omega-3 from purslane
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Spicy purslane stew (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 10.4 g of carbs, 2.9 g of protein, 4.3 g of fat and 3.4 g of fiber. Its 104.4 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
94
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
2.9g
· 6% DV
Fat
4.3g
· 6% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 13% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 2.9 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) | 180 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 9 kcal |
| 1 piece (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (medium) | 160 g | 83 kcal |
| 2 piece (medium) | 180 g | 94 kcal |
| 1 serving (large) | 250 g | 130 kcal |
| 1 bottle (jumbo) | 500 g | 260 kcal |
Calculated from 52 calories per 100 g.
Spicy purslane stew is made by cooking onion and chili in oil, then adding chopped purslane and tomato. Simmer until the leaves and tender stems soften; recipes vary, and rice or bulgur can be added for a heartier version.
Spicy purslane stew tastes tangy and green, with a mild, slightly juicy texture and heat from the chili. Purslane itself has a lemony edge, so the finished stew is usually brighter and less earthy than many cooked greens.
You can eat spicy purslane stew either hot or cold. Serve it warm as a simple vegetable stew, or chill it for a lighter, olive-oil-style dish; the cool version often tastes less sharply spicy.
Spicy purslane stew goes well with plain yogurt, rice, or crusty bread. Yogurt is especially useful alongside it because its cool, creamy taste balances the chili and the purslane’s tang.
Yes, rice or bulgur can be added to spicy purslane stew. They absorb some of the cooking liquid and make the dish more filling; add a modest amount so the grain does not overwhelm the purslane.
Use less chili, remove fresh chili seeds, or serve spicy purslane stew with plain yogurt to tone down the heat. If the stew is already cooked, stirring in more purslane or tomato can also soften its intensity.
Yes, tender purslane stems belong in spicy purslane stew along with the leaves. Remove any tough, woody sections, then wash the bunch carefully because soil can cling around the stems and leaf joints.
Balance spicy purslane stew’s tang by using less tomato or serving it with yogurt. Purslane naturally has a pleasantly sharp, lemony taste, so adding extra lemon juice may make the stew more sour rather than more balanced.
Spicy purslane stew keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat to preserve its texture.
Yes, spicy purslane stew can be frozen, though the purslane may become softer after thawing. Freeze it in meal-sized airtight portions once cool, then thaw it in the refrigerator and reheat thoroughly.
Vitamins
Vitamin K
104.4µg · 87% DV
Vitamin C
18.9mg · 21% DV
Vitamin A
172.8µg · 19% DV
Vitamin E
2.52mg · 17% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
576mg · 17% DV
Sodium
378mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 94 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.
Spicy purslane stew is a home-style Turkish dish made by cooking purslane’s tender, slightly tart leaves with ingredients such as onion, tomato and pepper. The amount of chilli and oil varies by recipe; brief cooking helps the leaves retain some of their character rather than turning completely soft.
In Turkey, it may be served warm or at room temperature as a vegetable side or a light meal, often with bread or bulgur pilaf. Plain yogurt is a cooling accompaniment, though the stew can also be kept vegan. It is a low-calorie, fibre-containing dish, and purslane contributes plant-based omega-3 fats. For a lighter version, use oil sparingly and let the vegetables provide most of the body.
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
0.63g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.