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Traditional Central Asian meat and vegetable stew
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tund Şakald (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 20 g of carbs, 10.5 g of protein, 8 g of fat and 3.3 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
20g
· 7% DV
Protein
10.5g
· 21% DV
Fat
8g
· 10% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 22% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0.03 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 3.3 g | 12% |
| Protein | 10.5 g | 21% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 bottle (mini) | 100 g | 85 kcal |
| 1 cup (small) | 150 g | 128 kcal |
| 1 serving (small) | 180 g | 153 kcal |
| 1 bottle (small) | 200 g | 170 kcal |
| 1 piece (whole) | 300 g | 255 kcal |
| 1 bottle (large) | 330 g | 281 kcal |
| 1 serving (large) | 350 g | 298 kcal |
| 1 cup (large) | 400 g | 340 kcal |
| 1 bottle (jumbo) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Tund Şakald is a traditional Central Asian stew made with meat and vegetables. It is served as a hearty main dish, though the exact ingredients and cooking style can vary between household recipes.
To make Tund Şakald, simmer meat with vegetables and liquid until the meat is tender and the flavors come together. Recipes vary, so add quicker-cooking vegetables later if you want them to keep their shape.
Lamb or beef can both work in Tund Şakald, depending on the recipe and preference. Bone-in pieces can give the cooking liquid a fuller flavor, while boneless chunks are easier to portion and eat.
Tund Şakald is made with meat and vegetables, but there is no single required vegetable list. Onion is a common stew base, and recipes may also use vegetables such as potatoes, carrots, or tomatoes.
Tund Şakald is described as a traditional Central Asian stew. The name alone does not identify one specific country or a single standardized recipe, so it is best understood as a regional dish with variations.
Yes, Tund Şakald shares the broad one-pot format of many Central Asian meat stews: meat and vegetables cook together in liquid. Its exact flavor and texture depend on the ingredients and method used in a particular recipe.
Tund Şakald can be served on its own as a filling meal. Bread is a simple accompaniment for the broth, while rice or a fresh salad can round out the meal without competing with the stew.
Cut the vegetables into evenly sized pieces and add them according to how long they take to cook. Adding tender vegetables later and simmering gently helps them keep their shape in Tund Şakald.
Yes, Tund Şakald can be cooked ahead and reheated. The flavors often meld as it rests, but vegetables may soften further, so slightly undercook them if you plan to serve the stew later.
Yes, Tund Şakald can be frozen in a sealed, freezer-safe container once cooled. The meat and broth generally freeze well, although potatoes and other vegetables may become softer after thawing and reheating.
Vitamins
B12
0.75µg · 31% DV
B3
2.75mg · 17% DV
Vitamin C
13mg · 14% DV
B2
0.18mg · 14% DV
Minerals
Sodium
550mg · 24% DV
Copper
0.2mg · 22% DV
Phosphorus
113mg · 16% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
300mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 213 calories in 1 cup (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.
Tund Şakald is a traditional Central Asian stew made by cooking meat and vegetables together. Recipes can vary from place to place and household to household, but the ingredients simmer until tender and their flavours mingle in the broth.
In its region of origin, it works well as a warming main meal, served hot and often accompanied by bread. For readers elsewhere, it is an easy fit for a shared family dinner. It is relatively modest in calories at 85 per 100 g, with a moderate amount of protein alongside carbohydrates from the vegetables. For a lighter bowl, use lean meat and serve it with a fresh salad.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.75g
MONOUNSATURATED
3g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.