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Beef, Vegetable and Eggplant Stew Calories
Protein-rich vegetable stew
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beef, Vegetable and Eggplant Stew (250 g) has 263 calories. That works out to 105 calories per 100 g. It contains 16 g of carbs, 20.5 g of protein, 13.5 g of fat and 5.3 g of fiber. Its 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Beef, Vegetable and Eggplant Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
263
KCAL / 250G
Carbs
16g
· 6% DV
Protein
20.5g
· 41% DV
Fat
13.5g
· 17% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 31% · Fat 45%
Beef, Vegetable and Eggplant Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 3.88 g | 19% |
| Trans fat | 0.2 g | |
| Sodium | 638 mg | 28% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 5.3 g | 19% |
| Protein | 20.5 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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How Many Calories in 1 Serving of Beef, Vegetable and Eggplant Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 263 kcal |
| 1 piece (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (small) | 180 g | 189 kcal |
| 2 piece (double) | 180 g | 189 kcal |
| 1 cup (medium) | 250 g | 263 kcal |
| 1 serving (large) | 350 g | 368 kcal |
| 1 serving (extra large) | 450 g | 473 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Beef, Vegetable and Eggplant Stew
How do you make beef, vegetable and eggplant stew?
Beef, vegetable and eggplant stew is made by browning beef with onion, then simmering it with eggplant, tomatoes, peppers and seasoning until tender. Add the eggplant after the beef has started softening so it cooks through without turning to mush.
How do you keep eggplant from getting mushy in beef, vegetable and eggplant stew?
Add eggplant later in the cooking process and cut it into larger chunks for beef, vegetable and eggplant stew. Stir gently, and avoid cooking it much longer than needed; small pieces break down faster while the beef finishes becoming tender.
What cut of beef is best for beef, vegetable and eggplant stew?
Chuck or another well-marbled stewing cut works well in beef, vegetable and eggplant stew because slow cooking makes its connective tissue tender. Cut the beef into evenly sized pieces, and give it a head start before adding the quicker-cooking vegetables.
Do you need to salt eggplant for beef, vegetable and eggplant stew?
No, salting eggplant is optional for beef, vegetable and eggplant stew. Modern eggplant is not usually very bitter, but salting and rinsing can help if yours tastes bitter; pat it dry before adding it so it does not bring extra water into the pot.
Can you make beef, vegetable and eggplant stew in a slow cooker?
Yes, beef, vegetable and eggplant stew can be made in a slow cooker. Brown the beef first for deeper flavor, then add the eggplant later if possible; adding it at the beginning can leave it very soft by the time the beef is tender.
Can you use zucchini or potatoes in beef, vegetable and eggplant stew?
Yes, zucchini or potatoes can be added to beef, vegetable and eggplant stew. Zucchini cooks quickly, so add it toward the end; potatoes take longer and should be cut small or added earlier with the beef.
What should you serve with beef, vegetable and eggplant stew?
Beef, vegetable and eggplant stew pairs well with crusty bread, rice, couscous or a simple green salad. Choose bread or a grain to soak up the tomato-rich juices, or serve it with salad when you want a lighter meal.
Can you freeze beef, vegetable and eggplant stew?
Yes, beef, vegetable and eggplant stew can be frozen in airtight, meal-sized containers once cooled. The eggplant may become softer after thawing, but the flavor holds up well; thaw it in the refrigerator and reheat until steaming hot.
How long does beef, vegetable and eggplant stew last in the fridge?
Beef, vegetable and eggplant stew keeps for about 3 to 4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and do not leave the cooked stew at room temperature for an extended period.
Can you make beef, vegetable and eggplant stew ahead of time?
Yes, beef, vegetable and eggplant stew is a good make-ahead dish because the flavors meld as it rests. Refrigerate it after cooking, then reheat gently on the stove; add a splash of water or broth if the sauce has thickened.
Beef, Vegetable and Eggplant Stew Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
B3
6.25mg · 39% DV
B6
0.48mg · 28% DV
Vitamin C
23mg · 26% DV
Minerals
Copper
0.35mg · 39% DV
Selenium
21µg · 38% DV
Phosphorus
263mg · 38% DV
Zinc
3.55mg · 32% DV
Sodium
638mg · 28% DV
Potassium ⭐
730mg · 21% DV
Beef, Vegetable and Eggplant Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef, Vegetable and Eggplant Stew
To burn the 263 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.
What is Beef, Vegetable and Eggplant Stew?
Beef, Vegetable and Eggplant Stew is a Turkish-style güveç: eggplant and meat cooked slowly with vegetables such as tomatoes, peppers and onions. It is often made in a lidded casserole, traditionally an earthenware pot, which lets the ingredients soften and mingle as they cook. Recipes vary, but the meat is commonly beef.
The eggplant turns tender and absorbs the savoury juices, making this a hearty one-pot main. In Turkey it is often served with rice or bread, sometimes alongside yoghurt; it also works well as a make-ahead meal. It provides protein along with vegetables, rather than being a meat-only dish. For a lighter version, use lean meat and a modest amount of oil, and serve it with just one starchy side.
How Nutritious Is Beef, Vegetable and Eggplant 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 Beef, Vegetable and Eggplant 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 Beef, Vegetable and Eggplant Stew Contain Allergens?
No known major allergens
Which Diets Is Beef, Vegetable and Eggplant Stew Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Beef, Vegetable and Eggplant Stew Fat Profile
SATURATED
3.88g
MONOUNSATURATED
6.13g
POLYUNSATURATED
1.63g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.