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Tomato spinach stew Calories
Rich in vitamins A and K and folate
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Tomato spinach stew (200 g) has 122 calories. That works out to 61 calories per 100 g. It contains 12.2 g of carbs, 5.4 g of protein, 6.4 g of fat and 5.2 g of fiber. Its 780 µg of Vitamin K covers 650% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Tomato spinach stew?
Tomato spinach stew is a familiar home-cooked dish in Turkey, made by simmering spinach with tomatoes and often onion. It is commonly cooked with olive oil; some households add a little rice, while others keep it all vegetables. The spinach turns tender and soft, and the tomato gives the cooking liquid a gently tangy, savoury flavour.
In Turkey, it is usually served as part of lunch or dinner, alongside bread or rice, and often with yoghurt. It is a vegetable-forward dish that provides fibre as well as vitamins A and K and folate. For a lighter meal, use a modest amount of oil and serve it with a simple side salad or a smaller portion of bread or rice.
Tomato spinach stew Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
6.1g
· 2% DV
Protein
2.7g
· 5% DV
Fat
3.2g
· 4% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 17% · Fat 45%
Tomato spinach stew Vitamins & Minerals
Vitamins
Vitamin K
390µg · 325% DV
Vitamin A
415µg · 46% DV
Folate
105µg · 26% DV
Vitamin C
17mg · 19% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
63mg · 15% DV
Potassium ⭐
435mg · 13% DV
Calcium
105mg · 11% DV
How Nutritious Is Tomato spinach stew?
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.
Tomato spinach stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato spinach stew
To burn the 61 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 spinach 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 spinach stew Contain Allergens?
No known major allergens
Which Diets Is Tomato spinach stew 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
Tomato spinach stew Fat Profile
SATURATED
0.42g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Frequently Asked Questions About Tomato spinach stew
How do you make tomato spinach stew?
Make tomato spinach stew by softening chopped onion in a little oil, then adding tomatoes and cooking until they break down. Stir in washed, chopped spinach and let it wilt; add a little water if needed and simmer until tender.
Can you make tomato spinach stew with canned tomatoes?
Yes, canned tomatoes work well in tomato spinach stew. Add them in place of fresh tomatoes and simmer until the onion is tender and the tomato mixture has thickened; drain very watery canned tomatoes first to avoid a thin stew.
Can you use frozen spinach in tomato spinach stew?
Yes, frozen spinach can be used in tomato spinach stew. Thaw and drain it first, or add it near the end of cooking; frozen spinach releases more water than fresh, so adjust the liquid and simmer until the stew reaches the consistency you want.
How do you keep tomato spinach stew from getting mushy?
To keep tomato spinach stew from getting mushy, add the spinach after the tomato base is cooked and simmer it only until wilted and tender. Avoid prolonged cooking, especially if you are using frozen spinach, which softens more quickly.
What do you serve with tomato spinach stew?
Tomato spinach stew goes well with crusty bread, rice, or potatoes. For a fuller meal, serve it with beans or a simple salad; a spoonful of plain yogurt is also a common accompaniment if you eat dairy.
Can you add chickpeas to tomato spinach stew?
Yes, chickpeas make a hearty addition to tomato spinach stew. Stir in cooked or canned, drained chickpeas while the tomato base simmers, then add the spinach near the end so it stays tender rather than overcooked.
How long does tomato spinach stew last in the fridge?
Tomato spinach stew keeps for about 2–3 days in a covered container in the refrigerator. Cool it promptly after cooking and refrigerate it rather than leaving it at room temperature; discard it if its smell or appearance has changed.
Can you freeze tomato spinach stew?
Yes, tomato spinach stew can be frozen in airtight, portion-sized containers once it has cooled. The spinach may become softer after thawing, but the stew is still suitable for a cooked meal; thaw it in the refrigerator before reheating.
Can you reheat tomato spinach stew?
Yes, you can reheat tomato spinach stew. Warm only the portion you plan to eat and heat it until steaming throughout; repeated cooling and reheating can affect both quality and food safety.
Can tomato spinach stew be eaten cold?
Yes, tomato spinach stew can be eaten cold, but it is usually served warm. If you prefer it chilled, refrigerate it promptly after cooking and stir before serving, since the tomato and spinach mixture may thicken as it cools.
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Nutrition data compiled from USDA FoodData Central and scientific sources.