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Spinach stew without rice or bulgur Calories
Fiber-rich vegetable stew with folate and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach stew without rice or bulgur (200 g) has 126 calories. That works out to 63 calories per 100 g. It contains 12.2 g of carbs, 5.6 g of protein, 6.8 g of fat and 6.2 g of fiber. Its 720 µg of Vitamin K covers 600% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach stew without rice or bulgur Nutrition Facts
Selected: 1 serving (medium) · 200 g
126
KCAL / 200G
Carbs
12.2g
· 4% DV
Protein
5.6g
· 11% DV
Fat
6.8g
· 9% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 17% · Fat 46%
Spinach stew without rice or bulgur nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 6.2 g | 22% |
| Protein | 5.6 g | 11% |
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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How Many Calories in 1 Serving of Spinach stew without rice or bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 126 kcal |
| 1 tablespoon (chopped) | 15 g | 9 kcal |
| ½ cup (chopped) | 90 g | 57 kcal |
| 100 g | 100 g | 63 kcal |
| 1 serving (small) | 150 g | 95 kcal |
| 1 cup (chopped) | 180 g | 113 kcal |
| 1 serving (large) | 300 g | 189 kcal |
| 1 serving (extra large) | 400 g | 252 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Spinach stew without rice or bulgur
How do you make spinach stew without rice or bulgur?
To make spinach stew without rice or bulgur, soften chopped onion in oil, add washed spinach, and cook until wilted. Add a little water, salt, and optional tomato or tomato paste. Pour in water gradually because the spinach releases liquid as it cooks.
What goes into spinach stew without rice or bulgur?
The basic ingredients for spinach stew without rice or bulgur are spinach, onion, oil, and salt. Many home versions also use tomato, tomato paste, garlic, or black pepper. The greens provide the body of the stew, so rice or bulgur is not needed.
What can you serve with spinach stew without rice or bulgur?
Serve spinach stew without rice or bulgur with plain yogurt, crusty bread, or a simple salad. For a more substantial meal, pair it with eggs or beans. These sides complement the savory spinach without making the stew itself grain-based.
How do you keep spinach stew without rice or bulgur from getting watery?
To keep spinach stew without rice or bulgur from getting watery, drain the washed leaves well and add only a little water at first. Spinach shrinks and releases moisture as it cooks; uncover the pot near the end if you need to evaporate excess liquid.
Can you add meat to spinach stew without rice or bulgur?
Yes, you can make spinach stew without rice or bulgur with ground meat. Brown the meat with the onion before adding the spinach, and cook until the meat is fully done. For a meat-free version, simply leave it out.
Can you freeze spinach stew without rice or bulgur?
Yes, spinach stew without rice or bulgur can be frozen, though the spinach may be softer and release more liquid after thawing. Cool it, portion it into freezer-safe containers, and thaw it in the refrigerator before reheating.
How long does spinach stew without rice or bulgur last in the fridge?
Keep spinach stew without rice or bulgur in a covered container in the refrigerator and avoid leaving it at room temperature for long. Reheat only the portion you plan to eat, rather than repeatedly warming and cooling the whole batch.
Can you make spinach stew without rice or bulgur with fresh tomatoes instead of tomato paste?
Yes, chopped fresh tomatoes work in spinach stew without rice or bulgur instead of tomato paste. Add them after softening the onion and cook until they break down before adding the spinach. The stew will have a fresher, less concentrated tomato flavor.
Why does spinach stew without rice or bulgur taste bitter?
Spinach stew without rice or bulgur can taste bitter if the leaves are old or if they are cooked for too long over high heat. Use fresh leaves, remove yellowed parts, and stop cooking once the spinach is tender.
Do you need to blanch spinach before making spinach stew without rice or bulgur?
No, blanching is not necessary for spinach stew without rice or bulgur. Wash and drain the leaves, then add them directly to the pot; they wilt quickly during cooking. Blanching first can make the stew more watery and adds an extra step.
Spinach stew without rice or bulgur Vitamins & Minerals
Vitamins
Vitamin K
720µg · 600% DV
Vitamin A
840µg · 93% DV
Folate
230µg · 57% DV
Vitamin C
33mg · 37% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.28mg · 31% DV
Magnesium
116mg · 28% DV
Iron
4.7mg · 26% DV
Potassium ⭐
820mg · 24% DV
Sodium
370mg · 16% DV
Spinach stew without rice or bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach stew without rice or bulgur
To burn the 126 calories in 1 serving (medium) (200 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.
What is Spinach stew without rice or bulgur?
Spinach stew without rice or bulgur is a home-style Turkish vegetable dish in which spinach is gently cooked, often with onion and sometimes tomato. With no grain added, the tender leaves and their cooking juices give the dish its soft, stew-like texture.
Serve it warm as part of a meal, with bread or a cooling side such as yogurt; it also works well alongside beans or other vegetables. It is a fibre-rich way to add leafy greens, with 3.1 g of fibre per 100 g. For a lighter version, use oil sparingly, or add lemon for brightness when serving it vegan.
How Nutritious Is Spinach stew without rice or bulgur?
Nutrient density
Very 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.
Satiety score
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.
Is Spinach stew without rice or 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 without rice or bulgur Contain Allergens?
No known major allergens
Which Diets Is Spinach stew without rice or bulgur Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach stew without rice or bulgur Fat Profile
SATURATED
0.96g
MONOUNSATURATED
4.36g
POLYUNSATURATED
1.14g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.