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Three Sisters Stuffed Vegetables Calories
Traditional stuffed vegetables with meat, rice, and vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Three Sisters Stuffed Vegetables (250 g) has 270 calories. That works out to 108 calories per 100 g. It contains 29.5 g of carbs, 13 g of protein, 11.8 g of fat and 6.3 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Three Sisters Stuffed Vegetables Nutrition Facts
Selected: 1 serving (medium) · 250 g
270
KCAL / 250G
Carbs
29.5g
· 11% DV
Protein
13g
· 26% DV
Fat
11.8g
· 15% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 19% · Fat 38%
Three Sisters Stuffed Vegetables nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 11.8 g | 15% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 6.3 g | 23% |
| Protein | 13 g | 26% |
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 Three Sisters Stuffed Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 270 kcal |
| 100 g | 100 g | 108 kcal |
| 1 piece (small) | 100 g | 108 kcal |
| 1 piece (medium) | 150 g | 162 kcal |
| 1 piece (large) | 200 g | 216 kcal |
| 2 piece (double) | 260 g | 281 kcal |
| 1 serving (large) | 350 g | 378 kcal |
| 3 piece (triple) | 390 g | 421 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Three Sisters Stuffed Vegetables
What is Three Sisters Stuffed Vegetables?
Three Sisters Stuffed Vegetables is a dish of vegetables—commonly eggplant, tomatoes and peppers—filled with a seasoned meat-and-rice mixture and cooked together. The combination of different vegetables, rather than one vegetable alone, gives the dish its name.
Which vegetables are used in Three Sisters Stuffed Vegetables?
Eggplant, tomatoes and bell peppers are commonly used in Three Sisters Stuffed Vegetables. Recipes can vary, but these three vegetables are typically hollowed out, filled, and cooked in the same pot so they share the cooking juices.
How do you make Three Sisters Stuffed Vegetables?
To make Three Sisters Stuffed Vegetables, prepare eggplant, tomatoes and peppers, then fill them loosely with a mixture of minced meat, rice, onion and seasoning. Arrange them together in a covered pot with a little water and cook until the rice and vegetables are tender.
Where does Three Sisters Stuffed Vegetables come from?
Three Sisters Stuffed Vegetables is associated with Azerbaijani cuisine and the broader culinary traditions of the Caucasus. Similar stuffed-vegetable dishes appear across the region, with family recipes differing in their seasonings and choice of vegetables.
Why is it called Three Sisters Stuffed Vegetables?
The “three sisters” refers to the three kinds of vegetables commonly stuffed for the dish: eggplant, tomatoes and peppers. They are prepared with a similar filling and cooked together, which is central to this version of dolma.
What filling goes inside Three Sisters Stuffed Vegetables?
The usual filling for Three Sisters Stuffed Vegetables combines minced meat, rice, onion and seasonings. Fresh herbs may be added, and the filling should be packed loosely so the rice has room to expand as it cooks.
Can you make Three Sisters Stuffed Vegetables without meat?
Yes, you can make Three Sisters Stuffed Vegetables without meat by filling the vegetables with rice, onion, chopped tomato and herbs. Add enough moisture for the rice to cook through, and keep the vegetables covered while they simmer.
How is Three Sisters Stuffed Vegetables different from stuffed peppers?
Three Sisters Stuffed Vegetables usually includes stuffed eggplant and tomatoes alongside peppers, while stuffed peppers centers on peppers alone. Cooking the different vegetables together also gives the three-vegetable dish a mix of textures and shared cooking juices.
What should you serve with Three Sisters Stuffed Vegetables?
Serve Three Sisters Stuffed Vegetables with plain yogurt or a crisp salad. Since the dish already contains rice and meat, an additional rice side is usually unnecessary; warm bread is another option for soaking up the cooking juices.
How long do leftovers of Three Sisters Stuffed Vegetables keep?
Refrigerated in a covered container, cooked Three Sisters Stuffed Vegetables keeps for about 3–4 days. Reheat the portion thoroughly before serving, and refrigerate leftovers promptly rather than leaving them at room temperature for an extended time.
Three Sisters Stuffed Vegetables Vitamins & Minerals
Vitamins
B12
1.38µg · 57% DV
Vitamin C
41.25mg · 46% DV
B6
0.63mg · 37% DV
B3
5.25mg · 33% DV
Minerals
Selenium
20µg · 36% DV
Copper
0.3mg · 33% DV
Phosphorus
220mg · 31% DV
Sodium
588mg · 26% DV
Potassium ⭐
675mg · 20% DV
Three Sisters Stuffed Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Three Sisters Stuffed Vegetables
To burn the 270 calories in 1 serving (medium) (250 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 Three Sisters Stuffed Vegetables?
Three Sisters stuffed vegetables is a traditional dish associated with Azerbaijani cooking: eggplants, peppers and tomatoes are filled with a mixture of minced meat, rice and vegetables, then cooked together. The name refers to the three vegetables sharing the pot, rather than to a single variety of produce.
As they cook, the vegetables soften and mingle their juices with the savoury filling; tomato brings a gentle tang, while eggplant makes the dish especially substantial. It is usually served warm as a main course, often with herbs or plain yoghurt alongside. The combination of meat, rice and vegetables makes it filling on its own; for a lighter version, use less meat and increase the vegetable portion.
How Nutritious Is Three Sisters Stuffed Vegetables?
Nutrient density
Medium
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 Three Sisters Stuffed Vegetables 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 Three Sisters Stuffed Vegetables Contain Allergens?
No known major allergens
Which Diets Is Three Sisters Stuffed Vegetables Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Three Sisters Stuffed Vegetables Fat Profile
SATURATED
3.63g
MONOUNSATURATED
5.13g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.