1 serving (medium) of Spinach Stew with Rice (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 19.2 g of carbs, 4.4 g of protein, 1.6 g of fat and 4.6 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Spinach Stew with Rice?

Spinach stew with rice is a Turkish home-style dish in which spinach is cooked until tender with rice, usually alongside onion and, in many kitchens, a little tomato paste. The rice softens in the cooking liquid, giving the dish a gently thickened consistency rather than the texture of a dry rice dish.

In Turkey it is commonly served warm as a simple main or as part of a meal with several dishes, often with yoghurt and bread. Its flavour is mild and earthy, with the spinach taking centre stage. It is a light, fibre-containing choice; a spoonful of yoghurt makes a satisfying accompaniment, while using a modest amount of oil keeps the dish lighter.

Spinach Stew with Rice Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.6g

· 3% DV

Protein

2.2g

· 4% DV

Fat

0.8g

· 1% DV

Fiber

2.3g

· 8% DV

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

Calories come from: Carbs 71% · Protein 16% · Fat 13%

Spinach Stew with Rice Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

470µg · 52% DV

Folate

65µg · 16% DV

Vitamin C

13mg · 14% DV

Minerals

Manganese

1mg · 43% DV

Iron

2mg · 11% DV

Sodium

220mg · 10% DV

Magnesium

38mg · 9% DV

How Nutritious Is Spinach Stew with Rice?

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

49/ 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 Rice Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

5.3

Low

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

How to Burn Off Spinach Stew with Rice

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

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 Rice 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 Rice 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 Rice 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 Rice Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 0.4:1

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

Compare Spinach Stew with Rice

🥬🍚vs🍅

Spinach Stew with Rice vs Tomato37 kcal more per 100 g

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Spinach Stew with Rice vs Mixed Green Salad37 kcal more per 100 g

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Spinach Stew with Rice vs Red Pepper24 kcal more per 100 g

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Spinach Stew with Rice vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Spinach Stew with Rice

🍅

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 Rice

What is Spinach Stew with Rice?

Spinach Stew with Rice is a Turkish home-style dish made by simmering spinach and rice, often with onion and tomato paste. The rice cooks in the same pot, thickening the spinach juices into a soft, hearty stew.

How do you make Spinach Stew with Rice?

To make Spinach Stew with Rice, soften chopped onion in oil, stir in washed rice and chopped spinach, then add water and simmer until the rice is tender. Start with modest liquid, since spinach releases moisture as it cooks.

Should the rice be cooked before adding it to Spinach Stew with Rice?

No, the rice is usually added uncooked to Spinach Stew with Rice. It absorbs the cooking liquid and spinach flavor as the stew simmers; rinse it first to remove excess surface starch.

Why is my Spinach Stew with Rice watery?

Spinach Stew with Rice can turn watery because spinach releases a lot of liquid or too much water was added at the start. Drain washed spinach well, use less added liquid, and simmer uncovered briefly if the finished stew is loose.

Can you make Spinach Stew with Rice with frozen spinach?

Yes, frozen spinach works in Spinach Stew with Rice. Thaw it and drain away excess liquid first, then add it to the pot; it softens faster than fresh spinach, so keep an eye on the texture.

What do you serve with Spinach Stew with Rice?

Spinach Stew with Rice is commonly served with plain yogurt, which adds a cool, creamy contrast. Crusty bread, a simple salad, or a light soup can round out the meal without competing with the stew.

How long does Spinach Stew with Rice keep in the fridge?

Spinach Stew with Rice keeps for three to four 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 Rice be frozen?

Yes, Spinach Stew with Rice can be frozen in airtight, meal-sized portions. The spinach and rice may become softer and the sauce may separate slightly after thawing; stir while reheating to bring the texture together.

Can you add tomato paste to Spinach Stew with Rice?

Yes, tomato paste is a common addition to Spinach Stew with Rice. Stir it into the softened onion and cook it briefly before adding the spinach and rice; this gives the stew a deeper, savory flavor.

Does adding lemon to Spinach Stew with Rice help you absorb its iron?

Yes, lemon can support absorption of the plant-based iron in Spinach Stew with Rice because it supplies vitamin C. Add a squeeze at the table or near the end of cooking for a fresh, bright finish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026