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Zucchini, purslane and rice stew Calories
Source of fiber, vitamin C, and plant omega-3
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini, purslane and rice stew (200 g) has 156 calories. That works out to 78 calories per 100 g. It contains 21.6 g of carbs, 3.6 g of protein, 6.8 g of fat and 3.8 g of fiber. Its 64 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Zucchini, purslane and rice stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
156
KCAL / 200G
Carbs
21.6g
· 8% DV
Protein
3.6g
· 7% DV
Fat
6.8g
· 9% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 9% · Fat 38%
Zucchini, purslane and rice stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 3.6 g | 7% |
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 Zucchini, purslane and rice stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 156 kcal |
| 2 tablespoon (small) | 45 g | 35 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 160 g | 125 kcal |
| 1 cup (large) | 240 g | 187 kcal |
| 1 serving (large) | 300 g | 234 kcal |
| 1 serving (extra large) | 400 g | 312 kcal |
| 1 pack (large) | 500 g | 390 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Zucchini, purslane and rice stew
How do you make zucchini, purslane and rice stew?
To make zucchini, purslane and rice stew, soften chopped onion in olive oil, add zucchini and rice, then stir in washed purslane and water. Simmer until the rice is tender, adding liquid gradually because the vegetables release moisture as they cook.
What does zucchini, purslane and rice stew contain?
Zucchini, purslane and rice stew is made with zucchini, purslane, rice, onion, olive oil, salt and water. Some versions add tomato, garlic or lemon, but the defining ingredients are the tender zucchini, slightly tangy purslane and rice.
Can you eat the stems in zucchini, purslane and rice stew?
Yes, the tender stems can go into zucchini, purslane and rice stew along with the leaves. Rinse the purslane thoroughly to remove grit, chop the tender stems, and discard any that are thick or woody so they do not stay tough after cooking.
How do you stop the rice from going mushy in zucchini, purslane and rice stew?
Add the rice after the zucchini has started cooking, and simmer the stew gently rather than boiling it hard. Check the rice as it cooks and stop once it is tender; leaving the pot on the heat can make the rice continue softening.
Can spinach replace purslane in zucchini, purslane and rice stew?
Yes, spinach can replace purslane in zucchini, purslane and rice stew, though the flavor will be milder and less tangy. Stir it in near the end because spinach wilts quickly; a little lemon can bring back some of purslane’s brightness.
Is zucchini, purslane and rice stew served hot or cold?
Zucchini, purslane and rice stew can be served warm or cold. Letting it cool suits an olive-oil-style preparation, while serving it warm makes it feel more like a freshly cooked stew; the rice may thicken as it stands.
What can you serve with zucchini, purslane and rice stew?
Plain yogurt and crusty bread both go well with zucchini, purslane and rice stew. Yogurt adds a cool, creamy contrast, while bread is useful for scooping up the light, vegetable-rich juices.
How long does zucchini, purslane and rice stew keep in the fridge?
Zucchini, purslane and rice stew keeps for about three days in the refrigerator when cooled and stored in a covered container. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Can you freeze zucchini, purslane and rice stew?
Yes, zucchini, purslane and rice stew can be frozen, but the zucchini may soften and the rice may change texture after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat it gently while stirring.
Can you make zucchini, purslane and rice stew without tomatoes?
Yes, zucchini, purslane and rice stew works without tomatoes; tomato is an optional variation, not a necessary ingredient. The zucchini and purslane still provide the stew’s main flavor, and lemon added at the end can give it extra brightness.
Zucchini, purslane and rice stew Vitamins & Minerals
Vitamins
Vitamin K
64µg · 53% DV
Vitamin C
21mg · 23% DV
B6
0.2mg · 12% DV
Vitamin E
1.56mg · 10% DV
Minerals
Manganese
0.46mg · 20% DV
Copper
0.18mg · 20% DV
Potassium ⭐
530mg · 16% DV
Phosphorus
104mg · 15% DV
Sodium
330mg · 14% DV
Zucchini, purslane and rice stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, purslane and rice stew
To burn the 156 calories in 1 serving (medium) (200 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 Zucchini, purslane and rice stew?
Zucchini, purslane and rice stew is a Turkish-style home-cooked dish in which tender zucchini and leafy purslane simmer with rice. It is often made with onion and olive oil, and the purslane brings a gently tangy note to the mild, soft vegetables.
Serve it warm or at room temperature as a light lunch or a side, with bread, a squeeze of lemon or yogurt if you like. It provides fibre, vitamin C and plant omega-3, making it a nourishing vegetable-based choice. For a lighter version, use a modest amount of oil and reduce the rice.
How Nutritious Is Zucchini, purslane and rice stew?
Nutrient density
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.
Is Zucchini, purslane and rice 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 Zucchini, purslane and rice stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini, purslane and rice 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
Zucchini, purslane and rice stew Fat Profile
SATURATED
0.96g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.