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Zucchini stew with einkorn bulgur Calories
Fiber-rich, light vegetable stew with ancient grain
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini stew with einkorn bulgur (220 g) has 150 calories. That works out to 68 calories per 100 g. It contains 22.9 g of carbs, 4.8 g of protein, 4.6 g of fat and 5.1 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Zucchini stew with einkorn bulgur Nutrition Facts
Selected: 1 serving (medium) · 220 g
150
KCAL / 220G
Carbs
22.9g
· 8% DV
Protein
4.8g
· 10% DV
Fat
4.6g
· 6% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 13% · Fat 27%
Zucchini stew with einkorn bulgur nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 22.9 g | 8% |
| Fiber | 5.1 g | 18% |
| Protein | 4.8 g | 10% |
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 stew with einkorn bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 150 kcal |
| 1 tablespoon (grated) | 18 g | 12 kcal |
| 100 g | 100 g | 68 kcal |
| ½ cup (half) | 120 g | 82 kcal |
| 1 serving (small) | 160 g | 109 kcal |
| 1 cup (medium) | 240 g | 163 kcal |
| 1 serving (large) | 320 g | 218 kcal |
| 1 piece (whole) | 380 g | 258 kcal |
| 1 pack (jumbo) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Zucchini stew with einkorn bulgur
What is zucchini stew with einkorn bulgur?
Zucchini stew with einkorn bulgur is a home-style vegetable dish in which zucchini cooks with einkorn wheat bulgur, usually with onion, oil, and sometimes tomato. The bulgur thickens the stew and gives it a chewy, nutty character.
How do you make zucchini stew with einkorn bulgur?
Soften chopped onion in oil, then add zucchini, einkorn bulgur, and optional tomato or tomato paste. Add water and simmer until the grain is tender and the zucchini is cooked but not falling apart; adjust the liquid for a stew-like consistency.
Can I use regular bulgur instead of einkorn bulgur in zucchini stew with einkorn bulgur?
Yes, regular bulgur can replace einkorn bulgur in zucchini stew with einkorn bulgur. The dish will have a less distinct grain flavor, and the cooking time may change, so follow the bulgur’s package directions and add liquid as needed.
How do I stop the zucchini from turning mushy in zucchini stew with einkorn bulgur?
Cut the zucchini into generous pieces and avoid simmering it longer than necessary. You can start cooking the einkorn bulgur and the other ingredients first, then add the zucchini later so it softens without losing all its shape.
Do I need to rinse einkorn bulgur for zucchini stew with einkorn bulgur?
Usually, a quick rinse is enough if the bulgur looks dusty; it does not need soaking unless the package says so. Drain it well before adding it to zucchini stew with einkorn bulgur, and use the package’s cooking guidance.
Can zucchini stew with einkorn bulgur be made ahead?
Yes, zucchini stew with einkorn bulgur can be cooked ahead and refrigerated once cooled. The bulgur absorbs more liquid as it sits, so loosen the stew with a splash of water when reheating if it has become too thick.
What can I serve with zucchini stew with einkorn bulgur?
Serve zucchini stew with einkorn bulgur with a crisp salad, crusty bread, or a spoonful of yogurt. For a fully plant-based meal, pair it with a lemony bean salad or another vegetable side instead of yogurt.
Can zucchini stew with einkorn bulgur be frozen?
Yes, but the zucchini may soften further and the einkorn bulgur may thicken the stew after thawing. Cool it, freeze it in meal-sized containers, then reheat thoroughly and stir in a little water if needed.
Is zucchini stew with einkorn bulgur a healthy meal?
It can be a wholesome, minimally processed meal when made from zucchini, bulgur, and modest amounts of oil. The vegetables and grain provide fiber, while adding a protein-rich side such as beans or yogurt can make the meal more substantial.
Is zucchini stew with einkorn bulgur good for meal prep?
Yes, it works for meal prep, though the bulgur continues to absorb the stew’s liquid in storage. Keep portions in sealed containers in the refrigerator and add a little water while reheating to restore a looser consistency.
Zucchini stew with einkorn bulgur Vitamins & Minerals
Vitamins
Vitamin C
17.16mg · 19% DV
Vitamin K
18.7µg · 16% DV
B6
0.2mg · 12% DV
Folate
39.6µg · 10% DV
Minerals
Manganese
0.62mg · 27% DV
Copper
0.18mg · 20% DV
Sodium
396mg · 17% DV
Phosphorus
114mg · 16% DV
Potassium ⭐
462mg · 14% DV
Zucchini stew with einkorn bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini stew with einkorn bulgur
To burn the 150 calories in 1 serving (medium) (220 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 stew with einkorn bulgur?
Zucchini stew with einkorn bulgur is a Turkish home-style dish of tender zucchini cooked with bulgur made from einkorn, an old wheat variety. Onion, tomato and olive oil are common additions, while the bulgur absorbs the cooking liquid and gives the stew a gently chewy, filling texture.
It is usually served warm, either as a simple main or alongside other dishes; a spoonful of yogurt or some bread makes a familiar pairing. The zucchini keeps it light, while the grain and vegetables contribute fibre—about 2.3 g per 100 g. For a lighter version, go easy on the oil, and finish with fresh herbs for extra fragrance.
How Nutritious Is Zucchini stew with einkorn bulgur?
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 stew with einkorn bulgur 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 stew with einkorn bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini stew with einkorn bulgur Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Zucchini stew with einkorn bulgur Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.24g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.