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Traditional hearty stew with meat, chickpeas, and torn flatbread/dough pieces
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Yırtma stew (250 g) has 355 calories. That works out to 142 calories per 100 g. It contains 31 g of carbs, 20.3 g of protein, 15.3 g of fat and 5.8 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
355
KCAL / 250G
Carbs
31g
· 11% DV
Protein
20.3g
· 41% DV
Fat
15.3g
· 20% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 24% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 355 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 4.75 g | 24% |
| Trans fat | 0.13 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 5.8 g | 21% |
| Protein | 20.3 g | 41% |
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 serving (medium) | 250 g | 355 kcal |
| 1 tablespoon (mini) | 18 g | 26 kcal |
| 100 g | 100 g | 142 kcal |
| ½ serving (half) | 125 g | 178 kcal |
| 1 cup (medium) | 220 g | 312 kcal |
| 1 piece (whole) | 300 g | 426 kcal |
| 1 serving (large) | 350 g | 497 kcal |
| 1 bottle (jumbo) | 500 g | 710 kcal |
Calculated from 142 calories per 100 g.
Yırtma stew is made with meat, chickpeas, and pieces of flatbread or dough torn into the cooking liquid. Recipes vary, but the torn pieces are what distinguish this hearty stew from a standard meat-and-chickpea casserole.
Yırtma refers to tearing: pieces of dough or flatbread are torn by hand and added to the stew. Their irregular shape is intentional, rather than a sign that the bread has broken apart during cooking.
Make a simple dough from flour, water, and salt, knead it, and let it rest before rolling it out. Tear it into small pieces by hand; keeping them roughly alike in size helps them cook at a similar rate.
Yes, dried chickpeas work well in Yırtma stew. Soak and cook them until tender before combining them with the meat, or they may need longer to soften than the dough pieces can withstand.
Lamb or beef that becomes tender with slow simmering works well in Yırtma stew. Lamb gives the dish a richer flavor, while a suitable stewing cut of beef is a good alternative.
Add the torn dough after the meat and chickpeas are nearly tender. Simmer until the pieces are cooked through, stirring occasionally so they do not stick together or settle on the bottom.
Yes, torn flatbread can be used in Yırtma stew instead of fresh dough. Add it near the end of cooking because it softens faster and can fall apart if simmered for too long.
Serve Yırtma stew with a crisp salad, pickles, or plain yogurt to balance its rich, starchy broth. Since the stew already contains torn dough, an additional bread serving is optional.
Refrigerate leftover Yırtma stew in a covered container within two hours of cooking and use it within three to four days. The dough will continue absorbing liquid, so add a little water when reheating if needed.
Yes, but the dough pieces may turn soft after thawing. For better texture, freeze the cooked meat-and-chickpea base without the dough, then add fresh torn pieces while reheating it.
Vitamins
B12
1.38µg · 57% DV
B3
5.25mg · 33% DV
B6
0.35mg · 21% DV
B5
0.85mg · 17% DV
Minerals
Selenium
23µg · 42% DV
Copper
0.3mg · 33% DV
Zinc
3.5mg · 32% DV
Phosphorus
220mg · 31% DV
Sodium
700mg · 30% DV
Potassium ⭐
525mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 355 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.
Yırtma stew is a traditional Turkish home-style dish in which meat and chickpeas simmer together with pieces of dough or flatbread torn by hand. Recipes vary from household to household, but the torn pieces soften in the broth and give the stew its filling, distinctive texture.
It is served hot as a main meal, often for lunch or dinner, and a fresh salad makes a simple accompaniment. Meat and chickpeas contribute protein, while the dough makes the dish especially satisfying. For a lighter pot, choose lean meat and keep the added oil modest.
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
4.75g
MONOUNSATURATED
6g
POLYUNSATURATED
2g
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.