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Protein-rich beef and vegetable stew without potatoes
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef Vegetable Stew Without Potato (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 16.3 g of carbs, 29 g of protein, 11.8 g of fat and 4.3 g of fiber. Its 4.5 µg of B12 covers 188% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
16.3g
· 6% DV
Protein
29g
· 58% DV
Fat
11.8g
· 15% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 40% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 11.8 g | 15% |
| Saturated fat | 4.25 g | 21% |
| Trans fat | 0.3 g | |
| Sodium | 675 mg | 29% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 4.3 g | 15% |
| Protein | 29 g | 58% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 100 g | 100 g | 112 kcal |
| ½ cup (half) | 120 g | 134 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 1 cup (medium) | 240 g | 269 kcal |
| 1 serving (large) | 350 g | 392 kcal |
| 1 bottle (large) | 500 g | 560 kcal |
Calculated from 112 calories per 100 g.
To make Beef Vegetable Stew Without Potato, brown bite-sized beef, add a little liquid, and cook until the meat is nearly tender before adding the vegetables. Simmer gently so the vegetables soften without falling apart.
Beef Vegetable Stew Without Potato commonly combines beef with eggplant, zucchini, green beans, peppers, and tomatoes. The exact mix varies with the season and the cook; omit or swap vegetables while keeping the potato-free base.
Cook the beef before adding quick-cooking vegetables in Beef Vegetable Stew Without Potato. A gentle, covered simmer with enough liquid helps connective tissue soften; adding the vegetables later prevents them from overcooking while the beef finishes.
Yes, Beef Vegetable Stew Without Potato can be made in a slow cooker. Put the beef and slower-cooking vegetables in first, then add delicate vegetables later so they retain some shape rather than turning mushy.
To thicken Beef Vegetable Stew Without Potato, simmer it uncovered briefly so excess liquid evaporates, or mash a few cooked vegetables into the broth. These methods keep the stew potato-free without needing flour.
Beef Vegetable Stew Without Potato is a version of Turkish türlü, a home-style stew built around meat and mixed vegetables. There is no single fixed recipe: vegetables and seasoning often reflect the season and household.
Serve Beef Vegetable Stew Without Potato with crusty bread, rice, or bulgur to make a filling meal. A crisp salad or plain yogurt also pairs well and balances the soft, savory vegetables.
Yes, Beef Vegetable Stew Without Potato can be cooked ahead and refrigerated once cooled. Reheat it until steaming hot; if it thickens in storage, loosen it with a small splash of water or broth.
Yes, Beef Vegetable Stew Without Potato freezes well, although eggplant and zucchini may become softer after thawing. Cool it, divide it into airtight portions, and thaw in the refrigerator before reheating thoroughly.
Beef Vegetable Stew Without Potato can turn watery because vegetables such as zucchini and tomatoes release liquid as they cook. Avoid adding much broth at the start, and simmer uncovered near the end if the sauce needs reducing.
Vitamins
B12
4.5µg · 188% DV
B3
12mg · 75% DV
B6
0.73mg · 43% DV
B2
0.4mg · 31% DV
Minerals
Zinc
11mg · 100% DV
Selenium
43µg · 78% DV
Phosphorus
450mg · 64% DV
Copper
0.4mg · 44% DV
Sodium
675mg · 29% DV
Potassium ⭐
925mg · 27% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 280 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.
Beef Vegetable Stew Without Potato is a Turkish-style türlü: chunks of beef cooked slowly with a mix of vegetables, without potatoes. Depending on the household and season, the pot may include green beans, courgette, aubergine, peppers and tomatoes. As everything simmers together, the vegetables soften and flavour the broth.
It is savoury and comforting, with tender meat and a texture that can be brothy or fairly thick. In Turkey it is served hot as a main meal, often with rice or bread and a spoonful of yoghurt; elsewhere, it works well with crusty bread or on its own. Beef makes it protein-rich, while the vegetables contribute fibre and some carbohydrates. For a lighter version, choose lean beef and use oil sparingly.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.25g
MONOUNSATURATED
5.13g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.