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Tomato potato stew Calories
Plant-based stew with fiber and potassium
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Tomato potato stew (250 g) has 240 calories. That works out to 96 calories per 100 g. It contains 37.8 g of carbs, 4.3 g of protein, 8.8 g of fat and 5.5 g of fiber. Its 0.6 mg of B6 covers 37% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.
What is Tomato potato stew?
Tomato potato stew is a simple Turkish home-style dish of potatoes simmered with tomatoes, often with onion and pepper. The potatoes turn tender and soak up the lightly tangy tomato sauce, making the stew hearty enough to serve as a main meal or as part of a larger spread.
In Turkey, it is commonly eaten for lunch or dinner with bread or rice, and a side of yoghurt is a familiar pairing. Elsewhere, it fits easily into everyday plant-based cooking and can be served with a green salad or crusty bread. It provides fibre and potassium; use a modest amount of oil for a lighter version.
Tomato potato stew Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
15.1g
· 5% DV
Protein
1.7g
· 3% DV
Fat
3.5g
· 4% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 7% · Fat 32%
Tomato potato stew Vitamins & Minerals
Vitamins
B6
0.25mg · 15% DV
Vitamin C
10.2mg · 11% DV
B1
0.08mg · 7% DV
B3
1.12mg · 7% DV
Minerals
Potassium ⭐
326mg · 10% DV
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
43mg · 6% DV
How Nutritious Is Tomato potato stew?
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.
Tomato potato stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato potato stew
To burn the 96 calories in 100 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.
Is Tomato potato stew 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 Tomato potato stew Contain Allergens?
No known major allergens
Which Diets Is Tomato potato stew Good For?
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
Tomato potato stew Fat Profile
SATURATED
0.48g
MONOUNSATURATED
2.25g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Frequently Asked Questions About Tomato potato stew
How do you make Tomato potato stew?
To make Tomato potato stew, soften chopped onion in oil, stir in tomato or tomato paste, then add potato chunks and water. Simmer until the potatoes are tender but still hold their shape, and season with salt and pepper.
What ingredients go into Tomato potato stew?
Tomato potato stew is usually made with potatoes, tomatoes, onion, oil, water, and salt. Garlic, paprika, black pepper, or herbs are common additions, while tomato paste gives the broth a deeper color and more concentrated tomato flavor.
How do you stop the potatoes breaking apart in Tomato potato stew?
To keep potatoes intact in Tomato potato stew, choose waxy or all-purpose potatoes, cut them into large even chunks, and avoid overcooking. Stir gently rather than frequently, since rough stirring can break softened potatoes into the broth.
Which potatoes are best for Tomato potato stew?
Waxy or all-purpose potatoes work best for Tomato potato stew because they hold their shape as they simmer. Very starchy potatoes can turn crumbly, especially if cooked for too long or stirred often.
Can you make Tomato potato stew with canned tomatoes?
Yes, canned tomatoes work well in Tomato potato stew and provide a consistent tomato flavor when fresh tomatoes are out of season. Use chopped or crushed tomatoes, and adjust the added water so the stew does not become too thin.
What can you serve with Tomato potato stew?
Tomato potato stew pairs well with crusty bread, rice, or a grain such as bulgur. A crisp green salad or a simple yogurt side adds freshness and makes the meal feel more complete.
Can you add meat to Tomato potato stew?
Yes, Tomato potato stew can be made with beef, lamb, or ground meat. Brown the meat first and cook it until nearly tender before adding the potatoes, so the potatoes do not overcook while the meat finishes.
How do you thicken Tomato potato stew if it is too watery?
To thicken Tomato potato stew, simmer it uncovered until some liquid evaporates. You can also mash a few cooked potato pieces into the broth; this thickens the stew without adding flour or changing its flavor much.
How long does Tomato potato stew keep in the fridge?
Tomato potato stew keeps well in a sealed container in the refrigerator for a few days. Let it cool before storing, and reheat only the portion you plan to eat so the potatoes are not repeatedly softened.
Can you freeze Tomato potato stew?
Yes, Tomato potato stew can be frozen, but the potatoes may become softer or mealy after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat gently while stirring as little as possible.
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Nutrition data compiled from USDA FoodData Central and scientific sources.