1 serving (medium) of Spinach Stew with Bulgur (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 21.4 g of carbs, 5.4 g of protein, 2.2 g of fat and 5 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Spinach Stew with Bulgur?

Spinach Stew with Bulgur is a home-style Turkish dish made by simmering spinach with onion and tomato, then adding bulgur to soak up the cooking juices. The grains soften in the pot, giving the greens a pleasantly hearty, spoonable texture; recipes vary from one household to another.

It is usually served warm as a light main or as part of a table of home-cooked dishes, often with yoghurt or bread. For English-speaking readers, it works well as a simple weeknight meal or a vegetable side. It provides fibre and some plant protein, while remaining relatively light. Use a modest amount of oil and add a crisp salad or a squeeze of lemon alongside.

Spinach Stew with Bulgur Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.7g

· 4% DV

Protein

2.7g

· 5% DV

Fat

1.1g

· 1% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 17% · Fat 16%

Spinach Stew with Bulgur Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

350µg · 39% DV

Folate

65µg · 16% DV

Vitamin C

14mg · 16% DV

Minerals

Manganese

1mg · 43% DV

Iron

2mg · 11% DV

Potassium ⭐

340mg · 10% DV

Magnesium

38mg · 9% DV

How Nutritious Is Spinach Stew with Bulgur?

Nutrient density

Very high

80/ 100

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

50/ 100

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.

Spinach Stew with Bulgur Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach Stew with Bulgur

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spinach Stew with Bulgur 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 Spinach Stew with Bulgur Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spinach Stew with Bulgur Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Spinach Stew with Bulgur Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.22g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Spinach Stew with Bulgur

🥘vs🍅

Spinach Stew with Bulgur vs Tomato47 kcal more per 100 g

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Spinach Stew with Bulgur vs Mixed Green Salad47 kcal more per 100 g

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Spinach Stew with Bulgur vs Red Pepper34 kcal more per 100 g

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Spinach Stew with Bulgur vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Spinach Stew with Bulgur

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Spinach Stew with Bulgur

How do you make Spinach Stew with Bulgur?

To make Spinach Stew with Bulgur, soften chopped onion in oil, stir in tomato paste if you like, then add washed spinach and bulgur. Pour in hot water, cover, and simmer until the bulgur is tender and the spinach has wilted.

What ingredients are in Spinach Stew with Bulgur?

Spinach Stew with Bulgur is built around spinach, bulgur, onion, and water. Many home-style versions also include tomato or tomato paste, oil, and seasonings; garlic is an optional addition rather than an essential ingredient.

Can you make Spinach Stew with Bulgur using frozen spinach?

Yes, frozen spinach works in Spinach Stew with Bulgur. Thaw it first and drain off excess water so the stew does not become watery. Add it to the pot and keep an eye on the cooking time, since it softens faster than fresh spinach.

What type of bulgur is best for Spinach Stew with Bulgur?

Medium or coarse bulgur is a good choice for Spinach Stew with Bulgur because it keeps some texture as it cooks. Fine bulgur softens much faster and can make the stew thicker, so add it later or shorten the cooking time.

Does the bulgur need to be cooked before adding it to Spinach Stew with Bulgur?

No, you do not need to cook the bulgur separately for Spinach Stew with Bulgur. Rinse and drain it, then add it to the pot with hot water so it cooks in the spinach mixture and absorbs its flavor.

What do you serve with Spinach Stew with Bulgur?

Spinach Stew with Bulgur pairs well with plain yogurt, a crisp salad, or bread. Because bulgur is already part of the stew, an additional grain side is usually unnecessary; yogurt also complements the savory spinach and tomato flavors.

How long does Spinach Stew with Bulgur last in the fridge?

Spinach Stew with Bulgur usually keeps for up to 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 steaming hot throughout.

Can Spinach Stew with Bulgur be frozen?

Yes, Spinach Stew with Bulgur can be frozen in airtight, portion-sized containers. The spinach and bulgur may turn softer after thawing, but the dish remains usable; thaw it in the refrigerator and reheat it thoroughly.

Is Spinach Stew with Bulgur a Turkish dish?

Yes, Spinach Stew with Bulgur is a home-style dish associated with Turkish cooking, where vegetables are often simmered with bulgur as a one-pot meal. Recipes vary by household, especially in whether they use tomato paste, fresh tomato, or extra seasonings.

Can you make Spinach Stew with Bulgur without tomato paste?

Yes, Spinach Stew with Bulgur can be made without tomato paste. Leave it out for a milder spinach flavor, or use chopped fresh tomato instead; adjust the cooking liquid if the tomatoes release extra moisture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026