Recipes · Turkish · Stews
Kapuska (Turkish Cabbage Stew)
One serving has 443 kcal and 22 g protein, and at least a fifth of a woman's daily need of vitamin K (183%), vitamin C (159%), cobalamin (89%), pyridoxine (64%), zinc (62%) and niacin (41%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (503 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 100 g Beef, ground, 80% lean, raw
- 200 g Cabbage, green, raw
- 40 g Onions, raw
- 30 g Bell pepper, red, raw
- 4 g Garlic, raw
- 15 g Tomato paste
- 1 g Cumin
- 1 g Paprika
- 0.5 g Cayenne pepper
- 10 g Olive oil
- 1.5 g Salt
- 100 g Water
Method
- Heat the olive oil in a pot and brown the ground beef with the chopped onion, garlic and red pepper for 6-8 minutes.
- Stir in the tomato paste, cumin, paprika and cayenne pepper; cook 1 minute.
- Add the shredded cabbage and water; season with salt.
- Cover and simmer 25-30 minutes, stirring occasionally, until the cabbage is very soft and the stew has thickened.
- Serve hot with bread or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 443 kcal | 21% |
| Carbohydrates | 22.6 g | |
| Water | 423 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 21.8 g | 45% |
| Tryptophan | 0.13 g | |
| Threonine | 0.79 g | |
| Isoleucine | 0.86 g | |
| Leucine | 1.5 g | |
| Lysine | 1.6 g | |
| Methionine | 0.48 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.79 g | |
| Tyrosine | 0.59 g | |
| Valine | 0.98 g | |
| Histidine | 0.63 g | |
| Fat | 30.9 g | |
| Monounsaturated | 16.4 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 9.1 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 71 mg | |
| Calcium | 138 mg | 14% |
| Copper | 0.21 mg | 23% |
| Iron | 4.6 mg | 25% |
| Magnesium | 63.1 mg | 20% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 258 mg | 37% |
| Potassium | 951 mg | 20% |
| Selenium | 17.4 µg | 32% |
| Sodium | 702 mg | |
| Zinc | 4.9 mg | 62% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 2.1 µg | 89% |
| Choline | 89.7 mg | 21% |
| Vitamin A | 108 µg | 15% |
| Vitamin C | 119 mg | 159% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 164 µg | 183% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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