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Basil zucchini stew Calories
Light vegetable stew with fiber, potassium, and vitamin C
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Basil zucchini stew (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 15 g of carbs, 3.4 g of protein, 8.8 g of fat and 4.2 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Basil zucchini stew?
Basil zucchini stew is a simple home-style dish of zucchini simmered with basil; recipes may also include onion, tomato and olive oil. It is a flexible way to cook summer squash, with the herb bringing a fragrant, slightly sweet note rather than the more familiar dill or parsley flavour.
Serve it warm or at room temperature, as a light main with bread or rice, or as a vegetable side alongside beans, grilled foods or other Mediterranean-style dishes. The zucchini makes it a gentle, fibre-containing choice without being especially protein-rich, so pair it with beans, lentils or yogurt if you want a more filling meal. Use a modest amount of oil to keep it light.
Basil zucchini stew Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.7g
· 3% DV
Fat
4.4g
· 6% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 9% · Fat 52%
Basil zucchini stew Vitamins & Minerals
Vitamins
Vitamin C
13.5mg · 15% DV
B6
0.16mg · 9% DV
Folate
27µg · 7% DV
Vitamin K
8.5µg · 7% DV
Minerals
Potassium ⭐
300mg · 9% DV
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
42mg · 6% DV
How Nutritious Is Basil zucchini 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.
Basil zucchini stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basil zucchini stew
To burn the 70 calories in 100 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.
Is Basil zucchini 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 Basil zucchini stew Contain Allergens?
No known major allergens
Which Diets Is Basil zucchini stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Basil zucchini stew Fat Profile
SATURATED
0.62g
MONOUNSATURATED
2.95g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Frequently Asked Questions About Basil zucchini stew
How do you make basil zucchini stew?
To make basil zucchini stew, soften chopped onion in olive oil, add sliced zucchini and a little water, then cook until tender. Stir in the basil near the end so its fresh aroma remains noticeable rather than becoming muted during cooking.
What goes into basil zucchini stew?
Basil zucchini stew is typically made with zucchini, basil, onion, olive oil, and seasoning; some versions include tomatoes or garlic. There is no single fixed recipe, so the vegetables and herbs can be adjusted to suit the style you want.
Can you use dried basil in basil zucchini stew?
Yes, dried basil works in basil zucchini stew, although its flavor is less fresh and bright than that of fresh leaves. Add a small amount during cooking so it has time to soften and release its flavor into the stew.
Why does basil zucchini stew turn watery?
Basil zucchini stew can turn watery because zucchini releases liquid as it cooks. Use only a little added water, avoid crowding the pot, and simmer uncovered near the end to let excess moisture evaporate.
Do you need to peel zucchini for basil zucchini stew?
No, you usually do not need to peel zucchini for basil zucchini stew. Rinse it, trim the ends, and chop it; peel only especially large zucchini if its skin is tough or you prefer a softer texture.
Can you add tomatoes to basil zucchini stew?
Yes, tomatoes can be added to basil zucchini stew for a more saucy, slightly tangy result. Add chopped fresh tomato while the zucchini cooks, or leave it out if you want the basil flavor to stand out more clearly.
Can basil zucchini stew be frozen?
Yes, basil zucchini stew can be frozen, but the zucchini may become softer and release more liquid after thawing. Freeze it in meal-sized containers, thaw it in the refrigerator, and reheat it thoroughly before serving.
How long does basil zucchini stew last in the fridge?
Basil zucchini stew keeps for about three days in a covered container in the refrigerator. Let it cool before storing, and refrigerate leftovers promptly rather than leaving the pot at room temperature for an extended period.
What should you serve with basil zucchini stew?
Serve basil zucchini stew with crusty bread, rice, or a grain such as bulgur to make the meal more substantial. It also pairs well with a simple salad or a spoonful of yogurt, depending on how you serve the stew.
Is basil zucchini stew good for weight loss?
Basil zucchini stew can fit into a weight-loss eating plan as a vegetable-focused meal. To make it more filling, pair it with a protein-rich food such as beans or eggs; generous added oil or large portions of bread change the meal considerably.
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Nutrition data compiled from USDA FoodData Central and scientific sources.